KEEPING 

PHYSICALLY 

FIT 


WILLIAM  J.CROMIE 


Margaret  (Earnegte 


WITHDRAWN 
ArrrHBiou  No. ..../ 


bg 


KEEPING  PHYSICALLY  FIT 


THE  MACMILLAN  COMPANY 

HEW  YORK   •   BOSTON  •  CHICAGO   •  DALLAS 
ATLANTA    •    SAN   FRANCISCO 

MACMILLAN  &  CO.,  LIMITED 

LONDON   •   BOMBAY   •  CALCUTTA 
MELBOURNE 

THE  MACMILLAN  CO.  OF  CANADA.  Lm 

TORONTO 


KEEPING  PHYSICALLY  FIT 


COMMON-SENSE  EXERCISES  FOR  THE 
WHOLE  FAMILY 


BY      JS' 

WILLIAM  J.'CROMIE 

Instructor  in  Physical  Education,  University  of  Pennsylvania; 

Director  of  the  Summer  School  Courses  in  Physical 

Education,    University    of    Pennsylvania; 

Author  of  "  Medicine  Ball  Exercises," 

"  Single  Stick  Exercises,"  etc. 


WITH   ILLUSTRATIONS 


THE  MACMILLAN  COMPANY 
1918 


All  rights  reserved 


COPYRIGHT,  1914,  AND  1915 
BT  THE  OUTLOOK  COAirANY 


COPYRIGHT,  1916 

BY  THE  MACMILLAN  COMPANY 

Set  up  and  clectrotyped.     Published  January,  1916.     Reprinted 
March,  October,  1916. 


PREFACE 

IN  1909  "The  Saturday  Evening  Post"  pub- 
lished an  article  on  "  Fifteen  Minutes  Daily 
Invested  for  Health,"  and  in  1911  "The  Out- 
look" printed  a  paper  "Investing  for  Health." 

The  commendatory  letters,  together  with 
those  seeking  advice  and  additional  information, 
as  a  result  of  these  two  manuscripts,  from  all 
parts  of  the  United  States  and  many  foreign 
countries,  has  impelled  me  to  write  a  series  of 
articles  on  "Common-sense  Exercise  for  Every 
Member  of  the  Household."  These,  together 
with  an  article  on  physical  fitness,  were  written 
and  published  in  "The  Outlook."  The  chapter 
on  "Deep-breathing"  was  published  in  "Life 
and  Health." 

After  the  publication  of  these  papers  they 
were  extensively  enlarged  and  revised  and  are 
now  included  in  this  volume  in  order  that  they 
may  have  a  wider  circulation  and  more  perma- 
ment  form. 


CONTENTS 

CHAPTER  I 

EXERCISE  FOR  THE  BUSY  MAN 


CHAPTER  II 
EXERCISE  FOR  THE  NERVOUS  WOMAN      ....     32 

CHAPTER  III 
EXERCISE  FOR  THE  GROWING  CHILD 59 

CHAPTER  IV 
DEEP-BREATHING  EXERCISES 91 

CHAPTER  V  vj 

ADDITIONAL  METHODS  FOR  KEEPING  FIT      ."    .     .   114 

*-  CHAPTER  VI 
MIND  vs.  BODY  .  ...   133 


v 


KEEPING  PHYSICALLY  FIT 


"Sloth,  like  rust,  consumes  faster  than  labor  wears." 

Franklin. 

"Nature  knows  no  pause,  and  attaches  a  curse  upon  all 
inaction." 

Goethe. 

"To  live  long  it  is  necessary  to  live  slowly." 

.    Cicero. 

"It  is  part  of  the  cure  to  wish  to  be  cured." 

Seneca. 

"'Tis  the  mind  that  makes  the  body  rich." 

Shakespeare. 

"The  weaker  the  body  the  more  it  commands;  the  stronger 
the  more  it  obeys." 

Rousseau. 


KEEPING  PHYSICALLY  FIT 
CHAPTER  I 

EXERCISE    FOR  THE    BUSY   MAN 

WOULD  you,  Mr.  Busy  Business  or  Profes- 
sional Man,  believe  that  you  can  gain  and 
maintain  physical  efficiency  by  devoting  but 
eight  of  the  1,440  minutes  of  each  day  to 
simple  common-sense  physical  exercise?  Well, 
whether  you  believe  it  or  not,  I  shall  go  on 
record  for  making  such  a  claim.  If  you  will 
meet  me  half-way  by  following  the  instructions 
contained  in  this  article,  I  shall  by  your  own 
verdict  at  the  end  of  one  month  prove  my 
assertion. 

Who  Needs  Exerdsef 

Every  one,  from  the  strongest  athlete  down 
to  the  bedridden  invalid,  needs  a  certain 
amount  of  muscular  exercise.  If  one  can  do  no 
more  than  practice  deep  breathing,  then  he 
should  do  so  in  order  to  assist  nature  in  re- 
gaining his  health  and  strength.  The  man 

i 


A  B 

FIG.  1. — THE  WALKING  EXERCISE 

To  the  left  is  A,  walking  with  bent  knees.  Walk  from 
the  bed  room  to  the  bath  room  every  morning  for  two  or 
three  weeks  as  in  position  A,  then  endeavor  to  walk  with 
unbent  knees  as  in  position  B. 


Exercise  for  the  Busy  Man  3 

who  needs  physical  training  most  is  he  whom 
I  addressed  in  opening  this  article,  he  who  in 
his  daily  vocation  performs  much  mental  work, 
uses  the  mental  machine  almost  to  the  exclu- 
sion of  the  muscular — who  should  ami  to  se- 
cure a  little  muscular  exercise  every  day.  He 
who  teaches  hi  school,  he  who  works  in  the 
bank,  the  office,  or  leans  all  day  over  the 
drawing-board,  will  surely  deteriorate  physi- 
cally and  mentally  if  exercise  is  neglected  per- 
sistently. One  who  keeps  a  high  pressure  of 
steam  in  his  mental  boiler  and  who  fails  to 
provide  a  safety-valve  in  the  form  of  exercise 
is  in  constant  danger  of  becoming  a  victim  of 
nervous  prostration,  sleeplessness,  indigestion, 
anaemia.  He  sees  the  world  through  blue 
glasses,  contracts  colds  more  frequently,  and, 
on  account  of  the  faulty  elimination  of  im- 
purities which  accumulate  in  the  system, 
rheumatism  and  other  ailments  become  mani- 
fest. On  account  of  vitiated  air  in  the  office 
the  busy  brain- worker  is  more  subject  to  con- 
stitutional disease,  such  as  tuberculosis  and 
pneumonia,  than  the  outdoor  worker,  and  he 
needs  exercise  in  order  to  combat  the  tendency 
and  danger  of  these  diseases.  The  man  work- 
ing hi  the  mill,  the  shop,  or  the  factory  gets 


BE 


Exercise  for  the  Busy  Man  5 

muscular  exercise;  but,  as  it  is  usually  con- 
fined to  a  certain  group  of  muscles,  and  often 
performed  in  a  cramped,  unnatural  position, 
he  consequently  needs  physical  training  in 
order  to  strengthen  and  develop  parts  and  to 
correct  poor  posture. 

Objections 

When  the  busy  man  is  approached  regarding 
the  taking  of  exercise,  he  usually  has  or  in- 
vents an  excuse.  The  most  common  objection 
is,  "I  am  too  busy."  If  you  are  sincere  hi  that 
statement,  Mr.  Busy  Man,  if  it  is  not  that 
you  are  too  indolent,  then  I  wish  to  say  that 
you  are  making  the  mistake  of  your  life. 

A  dentist  who  attended  a  business  men's 
class  in  a  gymnasium  for  several  years,  in  a 
Young  Men's  Christian  Association  where  I 
was  physical  director,  discontinued  with  the 
excuse  that  his  patients  were  becoming  so 
numerous  that  he  must  work  evenings.  He 
acknowledged  that  exercise  was  keeping  him 
"fit  as  a  fiddle,"  but  he  must  make  money 
while  he  was  strong  and  vigorous  in  order  to 
provide  for  the  proverbial  rainy  day.  I  ex- 
postulated with  him  on  the  ground  that  wealth 
without  health  was  of  little  value;  like  a  good 


6  Keeping  Physically  Fit 

blade  in  a  broken  knife  handle.  He  laugh- 
ingly replied  that  I  was  paid  for  giving  health 
advice  and  drumming  up  trade  for  the  gym- 
nasium. I  informed  him  such  ethics  would  put 
him  out  of  business,  as  his  patients  should 
refuse  treatment  simply  because  he  was  paid 
for  his  services.  His  business  kept  increasing, 
and  five  years  later  he  had  a  serious  nervous 
breakdown. 

The  man  who  on  account  of  tune  or  location 
deems  it  inconvenient  to  tram  the  body  for 
health  is  like  the  workman  who  is  too  busy 
to  sharpen  dull  tools.  Why  should  you  go 
through  life  with  a  dull  appetite,  a  poor  diges- 
tion, unsteady  nerves,  unrestful  sleep,  and  a 
tired  body,  when  these  can  be  sharpened  and 
invigorated  with  the  whetstone  of  healthful 
exercise?  He  who  is  too  busy  to  daily  indulge 
hi  a  few  common-sense  muscular  movements 
will,  in  a  few  years,  find  that  his  resistance 
against  the  inroads  of  sickness  and  disease  has 
greatly  decreased  and  will  have  to  take  tune 
to  be  sick.  He  will  then  be  ordered  to  take 
a  trip  abroad,  to  a  sanatorium,  or  to  the  shore 
or  mountains,  in  order  to  regain  lost  health. 
The  "too  busy"  excuse  is  a  flimsy  one,  be- 
cause no  man  is  so  busy  that  he  cannot  exer- 


Exercise  for  the  Busy  Man  7 

cise  during  the  one  hundred  and  eightieth  part 
of  a  day  in  order  to  build  a  bulwark  of  pro- 
tection against  the  insidious  inroads  of  sickness 
and  disease. 

"I  get  all  the  exercise  I  need  in  my  daily 
business,"  says  another  busy  man.  This  is  a 
fallacy,  because  business  of  whatever  form  is 
work.  Physical  exercise,  in  order  to  be  of  the 
greatest  benefit,  requires  absolute  freedom  of 
the  mind  from  business  cares  and  the  use  of 
the  body  in  a  manner  entirely  different  from 
that  demanded  in  daily  work. 

A  few  years  ago  I  had  a  physician  friend 
who  I  observed  was  being  sadly  overworked 
and  who  needed  some  form  of  physical  exer- 
cise. He  first  ridiculed  the  suggestion  that  he 
take  to  golf  or  some  other  mild  form  of  exer- 
cise, saying  that  he  got  more  than  he  needed 
in  his  profession  by  walking  and  making  calls. 
He  prided  himself  upon  the  sturdiness  and  en- 
durance of  his  ancestry  and  claimed  that  he 
possessed  the  same  virile  tenacity  of  resisting 
sickness  and  disease. 

I  informed  him  that,  notwithstanding  my 
progenitors  were  of  the  same  virile  type,  still 
I  had  to  ease  up  during  the  spring  after  a 
strenuous  season's  work  or  suffer  with  a  case 


8  Keeping  Physically  Fit 

of  nerves.  He  contended  that  he  did  not 
know  the  meaning  of  the  word  " nerves";  that 
only  introspective  and  trouble  borrowing  per- 
sons were  afflicted  with  neurotic  conditions  and 
that  he  belonged  in  the  "  Steve  Brodie"  class. 

Scarcely  a  year  after  this  conversation  he 
one  day  collapsed  hi  the  street  and  took  an 
enforced  rest  for  several  months  at  the  sea- 
shore. His  proud  boast  afterward  was  that  it 
required  three  physicians  to  accomplish  the 
work  he  had  been  doing. 

Every  mental  or  sedentary  worker  should 
have  the  steady  influence  of  some  harmless  fad 
or  sport  dissociated  from  business  or  profes- 
sion, and  I  can  suggest  none  better  than  some 
kind  of  pleasurable  activity.  This  may  take 
the  form  of  walking,  playing  golf  or  tennis, 
gardening,  raising  chickens,  or  performing  ex- 
ercises such  as  are  described  in  this  article. 
Whatever  it  is,  seek  it  as  a  pleasant  recreation ; 
put  your  whole  heart  into  it  and  make  of  it  a 
hobby. 

A  man  who  has  passed  middle  age  makes 
the  objection,  "I  do  not  like  exercise,  because  I 
tire  more  easily  than  I  used  to.  If  I  go  upstairs 
very  fast,  I  become  breathless  and  my  pulse 
throbs  in  my  temples  painfully.  What  would 


A  B 

FIG.  3. — THE  ROLLING  EXERCISE 

Sit  on  the  floor  as  in  A.  Keep  knees  stiff.  Reach  forward 
and  touch  feet,  then  roll  backward  as  in  B.  From  position  B, 
lower  legs  to  floor,  then  raise  body  to  position  A. 


10  Keeping  Physically  Fit 

be  the  use  in  my  exercising,  as  I  am  too  old  and 
heavy  to  come  back  ?  "  It  is  the  lack  of  exercise 
and  wrong  habits  of  living  that  have  brought 
about  these  conditions.  In  early  life  an  excess 
of  nutrition  is  well  borne  on  account  of  much 
muscular  activity.  As  a  man  becomes  less  ac- 
tive, the  need  for  food  should  diminish,  but  the 
habit  of  eating  heartily  continues,  and  often 
grows  apace. 

The  result  is  a  steady  departure  from  the 
proper  balance  of  waste  and  repair.  Depending 
on  the  amount  of  exercise  taken,  the  food  supply 
should  be  cut  down  after  forty  years  of  age,  and 
the  proportion  of  meat  in  the  dietary  greatly  re- 
duced. Meat  is  seldom  required  more  than  once 
a  day,  and  intoxicating  liquors  never.  The 
drinking  of  alcohol  is  no  more  necessary  to  hu- 
man well-being  and  contentment  than  the  drink- 
ing of  chloroform,  ether,  or  gasoline.  One  is 
never  too  old  to  exercise;  because,  if  he  is  not 
too  old  to  eat,  then  he  is  not  too  old  to  exercise 
in  order  to  help  digest  and  assimilate  the  food 
eaten. 

Another  objection  to  exercise  is  that  some 
big-muscled  men  are  unhealthy,  which  hi  some 
cases  is  only  too  true.  Lifting  heavy  weights 
and  performing  exercises  which  occasion  strain 


s 


»  a  bo 

03 -"'c3 


12  Keeping  Physically  Fit 

will  give  big  muscles;  but  these  are  not  always 
conducive  to  health.  Health  is  a  vital  quality; 
large  muscles  are  not.  The  predominant  aim 
of  all  body-building  should  be  for  health,  ed- 
ucation, and  recreation;  and  any  other  method 
is  contrary  to  nature,  intelligence,  and  experi- 
ence. If  the  average  busy  man  thinks  he  should 
exercise  and  refuses  to  attend  a  gymnasium  be- 
cause it  requires  an  hour's  exercise  two  or  three 
tunes  a  week,  at  least  as  much  more  tune  in  get- 
ting to  and  from  the  place,  undressing,  dressing, 
then  undressing,  and  finally  dressing  again,  then 
I  shall  agree  with  him  that  it  means  a  great  draft 
upon  his  time.  The  reason  I  am  writing  this 
article  and  suggesting  a  better  way  is  because 
just  such  an  objection  is  raised.  Do  not  think 
for  an  instant  that  I  am  "knocking"  the  gym- 
nasium. It  is  a  grand  institution,  and  has  come 
to  stay,  at  least  until  we  "make  good"  the  slo- 
gan "back  to  the  farm."  I  claim  that  it  is  bet- 
ter for  one  to  perform  eleven  exercises,  such  as 
suggested  in  this  article,  limiting  each  move- 
ment to  one  minute  and  making  it  a  regime 
during  life,  than  visiting  a  gymnasium,  however 
good,  two  or  three  times  a  week  for  six  months 
or  a  year,  and  then  stopping  exercise  altogether. 
The  gymnasium  is  my  second  home;  I  have 


14  Keeping  Physically  Fit 

spent  sixteen  years  teaching  within  its  walls, 
and  I  know  it  has  its  limitations.  It  is  purely 
artificial,  brought  about  by  our  artificial  mode 
of  living.  One  hundred  years  ago  two  per  cent 
of  the  population  of  the  United  States  lived  in 
the  city,  while  to  day  about  forty  per  cent  only 
is  left  in  the  country.  This  congestion  means 
keen  competition  in  order  to  gain  a  livelihood; 
it  means  a  varied  assortment  of  mental  pursuits, 
and  hence  the  counterbalancing  influence  of 
the  gymnasium  and  common-sense  exercise, 
eating,  and  sleeping. 

Before  telling  you  about  this  better  way — 
one  that  covers  all  requirements — let  me  tell 
you  what  common-sense  exercise  should  be, 
what  it  has  done  for  others,  and  what  it  should 
do  for  you. 

Its  Value 

Rational  exercise  should  produce,  first  of  all, 
a  foundation  for  an  enlarged,  expanded,  and 
uplifted  body.  The  masters  of  men  in  all  times, 
men  at  the  top  in  every  line  of  human  effort, 
were  not  alone  those  whose  bodies  were  large  and 
strong,  but  those  in  whom  physical  exercise  of 
some  sort  was  an  almost  ceaseless  characteristic. 
In  the  Bible  we  find  that  those  whom  God  chose 


W    S?0 


16  Keeping  Physically  Fit 

as  leaders  were  of  strong  physique.  Moses  was 
a  strong  man,  else  the  march  over  desert,  sea, 
and  mountain  would  have  exhausted  him,  the 
anxiety  of  the  exodus  would  have  crushed  him. 
He  came  through  all  this  in  splendid  condition, 
for  Holy  Writ  informs  us  that  "Moses  was  an 
hundred  and  twenty  years  old  when  he  died;  his 
eye  was  not  dun,  nor  his  natural  force  abated." 

Socrates,  the  heathen  philosopher  of  Athens, 
was  of  strong  physique;  in  Harrison's  "Story  of 
Greece"  we  are  told  that  he  surpassed  all  men 
in  physical  endurance.  Cicero,  Rome's  great 
orator,  had  stated  hours  for  exercise.  Caesar 
was  an  extremely  skillful  swordsman  and  horse- 
man and  a  good  swimmer.  Hannibal  and  Alex- 
ander were  great  generals  whose  bodies  were 
strong,  who  could  endure  fatigue  and  the  ex- 
tremes of  heat  and  cold.  Lycurgus  and  Corio- 
lanus  were  devotees  of  manly  sports.  Alcibiades 
became  master  of  the  Athenians  by  reason  of 
eloquence,  grace  of  person,  and  strength  of  body. 
Sertorius  hi  full  armor  swam  the  Rhone.  Marius, 
Pelopides,  Marcellus,  and  Cato  delighted  in  ex- 
ercise and  strength  of  body.  In  short,  ancient 
and  mediaeval  history  shows  that  brain  and 
brawn  were  two  characteristics  of  men  whom 
the  world  recognized  as  leaders. 


Exercise  for  the  Busy  Man  17 

Modern  history  reveals  the  fact  that  our  great 
men  indulged  much  in  physical  training  and  ex- 
celled in  physical  prowess.  Washington  weighed 
over  two  hundred  pounds  and  was  over  six  feet 
in  height.  In  his  day  he  was  king  at  wrestling 
and  jumping.  Tradition  says  that  Nathan  Hale 
jumped  twenty  feet,  but  Washington,  beating 
him,  did  twenty-three.  Our  first  President's 
chest  girth  directly  under  the  arms  was  44.5 
inches,  being  two  inches  greater  than  John  L. 
Sullivan's  hi  his  palmiest  days.  Washington 
was  a  man  of  massive  frame  and  far-seeing  in- 
tellect, and  will  always  remain  in  the  heart  of 
every  true  American  "first  in  war,  first  in  peace, 
and  first  in  the  hearts  of  his  countrymen." 
Lincoln,  Jefferson,  Adams,  Franklin,  Jackson, 
and  Webster  were  men  of  strength  and  endur- 
ance. Gladstone,  Bismarck,  Luther,  Napoleon, 
and  Beecher  won  the  admiration  of  the  world 
by  the  physical  bodies  and  master  minds  which 
they  possessed.  Are  not  the  leaders  of  thought 
to-day  strong,  large  men?  Some  are  tall,  like 
Washington,  others  short,  like  Napoleon;  but 
almost  all  have  bodies  large  in  comparison  with 
their  height.  For  this  reason  the  trunk  is  well 
named.  It  is  a  hollow  box  which  contains  the 
heart,  lungs,  stomach,  intestines,  liver,  and  other 


A  B 

FIG.  7. — SHADOW  BOXING 

From  position  A,  strike  at  an  imaginary  opponent,  then 
dodge  as  in  B.  Strike  and  dodge  in  every  conceivable  posi- 
tion. Move  quickly  and  put  plenty  of  action  in  the  work. 
Get  in  a  lot  of  foot  movements. 


Exercise  for  the  Busy  Man  19 

vital  organs.  When  the  trunk  is  expanded  and 
uplifted,  the  organs  are  upheld  by  their  normal 
support,  each  in  its  proper  place,  and  each  or- 
gan has  space  in  which  to  do  its  work.  The 
heart  and  lungs  need  plenty  of  room  in  which 
to  perform  their  important  physiologic  duty, 
and  such  space  is  only  provided  in  a  fully 
expanded  trunk.  The  first  thing,  then,  in  a 
common-sense  system  of  exercise  is  to  create 
an  enlarged,  uplifted,  and  roomy  body. 

Again,  rational  exercise  should  stimulate  the 
operation  of  every  vital  organ,  invigorating 
every  function.  It  should  produce  a  feeling 
of  fatigue,  but  not  of  exhaustion.  It  should 
induce  perspiration.  It  should  produce  sleep, 
not  wakefulness,  and  should  gradually  produce 
a  normal  appetite. 

It  should  also  develop  the  muscles — not  a 
certain  group,  but  every  muscle  of  the  body 
evenly  and  symmetrically.  Muscles  are  de- 
veloped not  in  proportion  to  the  amount  of  work 
they  are  called  upon  to  perform,  but  in  propor- 
tion to  the  quantity  of  nutrient  blood  they  re- 
ceive. Natural  exercise,  then,  will  increase  the 
size  and  power  of  all  the  muscles  equally,  because 
it  increases  the  general  circulation  of  the  blood, 
not  alone  to  the  muscles,  but  to  all  parts  of  the 


FIG.  8. — A  STRETCHING  EXERCISE 
Raise  the  arms  overhead  and  the  right  leg  backward  as 
far  as  possible.     Hold  and  stretch  a  few  moments.     Re- 
peat, using  the  left  leg.     The  exercise  may  be  made  more 
difficult  by  raising  the  heel  of  the  standing  foot. 


Exercise  for  the  Busy  Man  21 

body.  Exercise  is  valuable  because  it  reduces 
the  weight  of  the  excessively  fat  man  and  in- 
creases the  weight  of  the  thin  man.  The  heavy 
man's  system  is  overcharged  with  fat,  and  vig- 
orous exercise  eliminates  or  burns  it  up.  In  the 
lean  man's  system  there  is  an  urgent  need  of 
a  stimulus  capable  of  arousing  the  digestion 
and  assimilation  to  increased  activity,  and  this 
agency  is  found  in  exercise.  When  more  food  is 
assimilated,  it  naturally  follows  that  the  weight 
of  the  body  will  increase. 

Health,  like  money,  can  be  accumulated,  in- 
vested, and  thus  doubled  and  redoubled.  If 
one  must  live  a  sedentary  life,  he  should  conserve 
and  reinforce  his  physical  "bank  account"  or 
capital  with  a  large  surplus  of  stored-up  energy. 
If  he  uses  the  mind  to  excess  and  fails  to  bank 
energy  by  common-sense  exercise  and  living,  he 
will  eventually  force  himself  to  the  wall,  with 
the  inevitable  resulting  physical  bankruptcy. 
Every  reasonable  man  recognizes  that  life  in- 
surance is  a  good  thing;  but  does  he  realize  that 
health  insurance  is  better?  One  enables  him  to 
die  contented;  the  other,  to  live  happily.  His 
family  would  rather  have  him  than  his  insur- 
ance money.  An  endowment  life-insurance 
policy  is  the  best  for  the  holder,  as  he  receives 


A  B 

FIG.  9. — BENDING  FORWARD  AND  BACKWARD 
Take  a  wide  grasp  on  the  wand  or  broomstick.    Bend 
forward  as  in  A,  then  backward  as  in  B. 


Exercise  for  the  Busy  Man  23 

the  money  invested  in  a  given  number  of  years. 
With  a  health-insurance  policy,  where  the  pre- 
mium is  paid  in  the  form  of  eight  minutes'  daily 
indulgence  in  physical  exercise,  instead  of  the 
holder  waiting  ten,  fifteen,  or  twenty  years,  he 
begins  to  receive  dividends  immediately.  A 
health  policy  not  only  adds  years  to  his  life 
but -life  to  his  years. 

I  have  been  writing  this  article  for  over  eight- 
een years,  because  it  has  taken  me  that  tune  to 
gain  the  information  contained  herein  together 
with  personal  experience  and  the  observation 
of  others,  which  I  now  pass  on  to  you.  I  know 
these  exercises  will  do  what  I  claim  for  them, 
because  they  are  bringing  results  to  over  two 
thousand  college  students  who  meet  in  class 
work  twice  a  week  under  my  instruction.  I  hear 
some  one  say,  "Are  these  movements  original 
— some  mysterious  system  just  discovered?" 
No,  I  did  not  invent  these  exercises,  and  it  is  no 
special  system.  It  is,  however,  more  natural  than 
most  of  the  man-made  systems.  It  is  taught 
in  nature's  college  and  practiced  by  animals 
and  healthy  children.  They,  unlike  us  adults, 
awake  slowly,  stretch,  yawn,  shake  themselves, 
dance,  roll  on  the  ground,  jump,  dodge,  leap, 
and  run.  Have  you  ever  noticed  the  cat  getting 


24  Keeping  Physically  Fit 

awake?  It  opens  its  eyes  slowly,  stretches  and 
yawns  till  fully  awake.  Many  of  us,  on  the 
contrary,  awake  at  the  ringing  of  an  alarm  clock, 
jump  out  of  bed  as  if  thrown  from  a  catapult, 
hurriedly  dress  and  eat,  then  run  to  catch  a  train 
about  to  move.  At  noori  a  quick  lunch  is  the 
almost  daily  programme.  Dinner  is  hurried  at 
night,  in  order  to  attend  the  theater  or  some 
other  place  of  amusement.  After  this,  on  ac- 
count of  the  lateness  of  the  hour,  the  alarm  clock 
must  be  again  set  in  order  to  repeat  the  awaken- 
ing process.  Is  it  any  wonder  that  the  wrinkles 
of  hurry,  worry,  and  nervousness  are  becoming 
stamped  upon  the  American  face? 

Awake  slowly,  imitating  the  cat  and  the 
healthy  child  by  yawning  and  stretching.  A 
good  stretch  and  a  yawn  is  a  gymnasium  in 
itself — the  gymnasium  of  nature.  Stretch  in 
every  conceivable  way,  as  it  uplifts  and  expands 
the  chest  and  wakens  the  internal  organs  to 
new  life.  Get  out  of  bed  and  walk  on  hands  and 
feet,  as  in  Figure  1,  to  the  bath-room.  Walk 
with  bent  knees,  as  in  position  A,  for  two  or  three 
weeks,  then  try  walking  as  in  B,  without  bend- 
ing the  knees.  In  public  this  mode  of  walking 
would  not  be  considered  graceful  or  conven- 
tional, but  as  an  exercise  it  brings  results. . 


A  B 

FIG.  10. — THE  BENDING  TWIST 

Feet  apart  about  thirty  inches,  wand  or  broomstick  on 
shoulders.  Twist  trunk  to  the  right,  then  bend  forward  as 
in  position  A.  Return  to  starting  position,  twist  trunk  to 
the  left  as  in  B,  then  bend  left  (opposite  of  A).  Keep 
knees  stiff  and  do  not  turn  hips  while  twisting.  Do  not  raise 
heels  from  floor. 


26  Keeping  Physically  Fit 

Figure  2  is  an  abdominal  exercise  and  should 
be  performed  in  4  counts.  Lie  supine  upon  the 
floor.  On  count  1  raise  legs;  on  count  2  bring 
knees  in  to  chest ;  on  count  3  straighten  the  legs 
and  on  count  4  lower  the  legs  to  the  floor. 

Figure  3  is  a  rolling  exercise.  Sit  on  the  floor, 
as  in  A,  and  roll  backward,  bringing  back  the 
feet  (if  possible)  till  the  floor  is  reached,  as  in 
B;  then  roll  to  sitting  or  starting  position.  To 
make  this  movement  more  difficult,  start  from 
A  and  lie  on  the  back;  roll  back,  as  in  B;  lower 
legs  to  floor,  and  raise  body  to  sitting  posi- 
tion. These  rolling  exercises  not  only  give  ex- 
ercise to  the  entire  body,  but  the  pressure  of  the 
floor  on  the  body  gives  a  splendid  massage. 

Figure  4  is  a  good  exercise  to  make  the  muscles 
elastic,  strengthening  the  muscles  of  the  arms 
and  abdomen.  Try  and  keep  the  heels,  hips 
and  head  in  a  straight  line  while  in  the  B  posi- 
tion. 

Figure  5  is  a  chest  and  arm  developer.  It  is 
difficult  to  push  the  body  from  B  to  A  if  the 
individual  is  very  fleshy.  Push  up  once  or 
twice  the  first  time  and  increase  one  push  up 
daily  till  15  or  20  push  ups  are  accomplished. 

Figure  6  is  a  stretching  exercise.  Raise  head, 
arms  and  legs  as  high  as  possible,  hold  and 


Exercise  for  the  Busy  Man  27 

stretch  for  a  few  seconds.  This  is  a  good  ex- 
ercise for  the  back. 

Figure  7  is  a  dodging  movement.  Strike  at 
an  imaginary  foe,  as  in  position  A;  then  dodge, 
as  in  B.  Put  plenty  of  action  in  it.  This  is 
called  shadow  boxing,  and  some  pugilists  prac- 
tice it  to  become  more  proficient  at  the  game. 
Figure  8  is  a  stretching  exercise,  which  expands 
and  uplifts  the  chest,  and  tends  to  make  one 
more  erect.  In  this  and  the  two  following  ex- 
ercises a  broomstick  is  used  because  it  serves  as 
an  incentive  for  one  to  do  more  strenuous  work. 
It  is  not,  however,  necessary  to  use  any  appli- 
ance in  the  performance  of  these  exercises,  al- 
though I  find  that  the  untutored  will  get  a  better 
bend  and  rotation  with  the  assistance  of  the 
stick. 

Figure  9  is  a  bending  exercise,  and  will  give 
elasticity  to  the  back.  Bend  forward,  as  in 
position  A,  then  backward,  as  in  B.  Figure  10 
is  a  combination  of  bending  and  twisting.  With 
feet  apart  about  thirty  inches,  bend  forward 
and  twist,  as  in  A,  toward  the  right  leg,  twist 
body  to  the  left,  as  in  B,  then  right  and  left 
alternately.  Bending  from  side  to  side  as  far  as 
possible  is  an  excellent  exercise  to  stir  up  a  lazy 
liver.  Keep  the  stick  on  the  shoulder  during 


FIG.  11. — STATIONARY  RUNNING 


Run  without  gaining  ground,  bringing  the 
knees  well  up  to  the  chest.  Step  lively,  taking 
forty  to  fifty  steps  to  the  half  minute. 


Exercise  for  the  Busy  Man  29 

the  side  bending.  Figure  11  is. a  running  ex- 
ercise. It  is  very  difficult  to  run  hi  the  congested 
city  street,  so  one  hiust  perform  his  runnuig 
without  gaming  ground.  Run  stationary,  as  in 
the  figure,  bringing  the  knees  up  one  after  the 
other  as  near  the  chest  as  possible  from  fifty  to 
one  hundred  times  to  the  minute.  Figure  12 
is  a  deep-breathing  exercise.  Raise  the  arms 
forward  above  the  head,  inhaling  deeply;  hold 
breath  and  bend  forward,  as  in  A;  up  on  toes 
and  stretch,  as  in  B;  lower  arms  to  side,  exhal- 
ing. Finish  the  exercise  with  a  deep-breathing 
movement  such  as  No.  12  or  any  movement 
illustrated  in  chapter  on  deep  breathing. 

It  is  better  to  perform  these  exercises  hi  paja- 
mas in  the  morning,  as  one's  vitality  is  stronger 
then  than  later  hi  the  day,  and  much  clothing 
restricts  freedom  of  motion.  Every  one  must 
judge  for  himself  how  much  exercise  to  take 
at  a  dose,  as  the  amount  beneficial  to  one  might 
prove  injurious  to  another.  These  exercises  of 
stretching,  walking  on  hands  and  feet,  bending, 
twisting,  dodging,  and  running  are  basic  hi 
character.  Every  limb  does  work  hi  propor- 
tion to  the  strength  of  its  muscles  without  strain, 
as  it  moves  only  its  own  weight. 

It  is  no  credit  to  a  man  to  make  a  success  of 


A 


B 


FIG.  12. — DEEP  BREATHING 
Raise  arms  forward  overhead,  inhaling  deeply. 
Hold  breath.  Bend  forward  as  in  A.  From  posi- 
tion A,  raise  arms  forward  overhead,  stretch  as  in 
position  B.  Lower  arms  sideward,  exhaling.  In  ad- 
dition, use  two  or  three  exercises  in  chapter  on  deep 
breathing. 


Exercise  for  the  Busy  Man  31 

life  up  to  thirty-five,  then  be  ready  for  the  junk- 
pile  at  forty.  But  to  live  well  on  toward  one's 
second  century  takes  a  man  big  enough  to  live 
naturally  and  unselfish  enough  to  spend  at  least 
eight  minutes  daily  in  common-sense  exercise 
for  his  health's  sake. 


CHAPTER  II 

EXERCISE    FOR   THE   NERVOUS  WOMAN 

I  AM  firmly  convinced  that  the  average  Amer- 
ican woman  is  more  nervous  than  the  average 
American  man.  She  will  probably  challenge 
this  assertion;  but  her  daily  speech  and  actions 
proclaim  it  to  be  true. 

Why  is  this  so?  It  is,  in  the  first  place, 
due  to  lack  of  sufficient  common-sense  phys- 
ical training.  Again,  it  is  caused  by  eating  too 
fast,  too  much,  and  of  improperly  prepared 
foods.  An  excess  of  sweet  and  starchy  or 
nitrogenous  (meats)  articles  of  diet  piles  up 
poisons  in  the  system  which  lead  to  disease. 
Add  to  this  the  lack  of  fresh  air,  uncleanliness 
of  body,  and  improper  clothing,  rest,  and  sleep, 
and  the  total  sum  spells  nervousness. 

Beauty 

Every  vegetable  and  every  animal  is  beautiful 
according  to  its  own  type  of  beauty  when  it  is 
most  perfectly  developed.  In  man  or  woman 

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34  Keeping  Physically  Fit 

the  exact  development  of  every  part  and  that 
which  enables  it  to  best  perform  its  function  is 
the  highest  possible  beauty.  A  healthy  woman 
is  the  perfection  of  bodily  organization,  in- 
tellectual energy,  social  activity,  and  moral 
power.  She  is  entirely  free  from  pain  and  dis- 
cordance of  mind.  The  first  and  greatest  sign 
of  health  in  woman  is  beauty. 

Next  to  character,  beauty  of  form  and  fea- 
ture is  a  woman's  greatest  asset.  Ideal  beauty 
must  have  symmetry,  proportion,  curvature, 
color,  and  expression.  Especially  in  woman 
does  one  look  for  these  elements.  She  is  the 
highest  type  of  beauty  on  earth.  No  animal  on 
earth  has  a  better  proportioned  body,  features 
and  curves  more  symmetrical,  color  more  exqui- 
site, expression  more  defined,  movement  more 
graceful,  finish  more  complete,  than  woman. 
A  youthful  woman  is  earth's  queen  of  beauty. 
The  ancients  regarded  beauty  as  a  mark  of 
divine  favor.  Socrates  called  it  a  short-lived 
tyranny,  Plato  a  privilege  of  nature,  another 
writer  a  solitary  kingdom,  Theocritus  a  de- 
lightful prejudice,  while  Aristotle  claimed  that 
it  was  better  than  all  the  letters  of  rec- 
ommendation in  the  world.  Ovid  said  that 
beauty  was  a  gift  of  the  gods,  and  another  writer 


36  Keeping  Physically  Fit 

represented  it  as  "a  queen  without  soldiers." 
Diogenes  called  beauty  woman's  most  forcible 
letter  of  recommendation.  While  many  of  the 
old  philosophers  denounced  beauty  as  worthless 
and  mischievous,  still  they  were  none  the  less 
its  slaves.  As  long  as  a  woman  has  superb 
health  she  will  have  beauty,  and  by  hygienic 
living  may  retain  it  all  her  life.  An  occasional 
elderly  woman  can  be  found  who  has  great 
beauty.  Another  retains  it  till  forty  or  fifty 
years  of  age,  and  another,  more's  the  pity!  only 
till  twenty  or  thirty.  The  saying  that  a  woman 
is  as  old  as  she  looks  has  truth  in  it,  as  usually 
one  feels  as  old  as  she  looks.  One  woman  is 
indeed  old  at  thirty,  while  another  is  young  at 
sixty.  Cleopatra,  the  charming  Egyptian,  was 
over  thirty  years  old  when  she  fascinated  Mark 
Antony.  Helen  of  Troy,  whose  beauty  caused 
such  a  long  and  bloody  war,  had  passed  her 
fortieth  year  when  Paris  fell  in  love  with  her 
and  carried  her  from  her  native  home.  At  forty 
Madame  Recamier  was  regarded  as  the  most 
beautiful  woman  in  Europe. 

After  all  these  nice  things  I  have  said  about 
you,  Mrs.  Nervous  Woman,  will  you  allow  that 
beauty  of  feature  and  form  to  become  marred 
by  injudicious  eating  and  insufficient  bodily 


38  Keeping  Physically  Fit 

exercise?  Will  you  allow  fat  to  accumulate 
upon  the  neck,  abdomen,  and  hips,  and  thus 
destroy  the  symmetrical  contour  of  these  parts? 
If  you  have  an  excessive  amount  of  fat  in  these 
regions,  will  you  not  give  the  exercises  described 
in  this  article  a  trial  for  a  few  months  and  ob- 
serve the  hints  on  proper  living?  If  you  are 
thin,  with  a  poorly  developed  chest  and  bust,  I 
know  the  exercises  will  help  you  and  bring 
about  the  desired  result. 

Among  the  many  letters  received  from  women 
regarding  the  Towel  Exercises  was  one  from 
a  lady  hi  New  England. 

She  claimed  that  in  a  short  tune  she  observed 
a  decided  reduction  in  the  girth  of  waist  and 
hips  and  an  increase  in  bust  and  chest.  Another 
woman  from  the  West  wrote  and  said  that  she, 
her  husband,  and  four  children,  were  taking  the 
exercises  and  claimed  that  all  were  benefited 
and  had  a  good  tune  generally  as  they  worked 
in  unison.  This  family  was  so  interested  that 
the  head  of  the  household  had  special  towels 
made  and  labelled  in  order  to  suit  each  member's 
length  of  reach. 

Other  commendatory  letters  revealed  the 
fact  that  some  gained  weight  and  others  lost  it 
through  the  faithful  performance  of  these  gym- 


40  Keeping  Physically  Fit 

nastic  movements.  Rational  exercise  is  like 
a  two-edged  sword,  in  that  it  works  both  ways, 
burning  up  excessive  fat,  thereby  causing  a  re- 
duction in  weight,  and  again,  adding  to  the 
weight  in  the  anaemic  and  poorly  nourished  by 
stimulating  the  digestion  and  assimilation. 

I  am  for  the  moment  taking  the  liberty  of 
considering  the  flat-chested  woman  and  the 
woman  whose  body  is  out  of  proportion  on  ac- 
count of  adipose  tissue,  and  while  in  this  posi- 
tion I  shall  try  to  tell  each  of  them  how  to  bring 
her  body  to  a  normal,  healthy  condition. 

Activity 

What  would  you  think  of  a  starving  woman 
refusing  to  eat  substantial  food  that  has  been 
placed  before  her?  If  after  reading  this  article 
you  refuse  to  observe  the  hints  and  fail  to  give 
the  exercises  an  adequate  trial  because  it  means 
hard  work  and  sacrifice,  then  you  place  yourself 
in  exactly  the  same  position  as  the  starving 
person  who  refused  to  eat.  There  is  absolutely 
no  reason  why  a  woman  should  go  through  life 
with  a  half-starved,  undeveloped  muscular  or- 
ganism when  through  eight  minutes  spent  daily 
in  exercise  she  may  be  pulsating  hi  vigorous 
health.  Nor  should  another  be  constantly 


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42  Keeping  Physically  Fit 

carrying  from  fifty  pounds  up  of  excessive  fat 
when  by  rational  eating  and  exercising  she  can 
reduce  it  to  normal.  For  a  woman  to  know  her 
duty  regarding  her  physical  welfare  and  to 
neglect  its  performance  is  criminal  negligence, 
not  alone  to  herself,  but  to  her  descendants. 
Certainly  it  means  hard  work  to  get  health,  and 
just  as  hard  to  keep  it.  Nothing  in  the  world 
that  possesses  any  value  can  be  had  free.  Air 
is  free,  but  even  it  must  be  breathed,  and  the 
deeper  and  more  vigorously  it  is  breathed  the 
more  good  it  does  one.  '"  Nature  knows  no 
pause,"  said  Gcethe,  "and  attaches  a  curse 
upon  all  inaction."  Still  water  becomes  stag- 
nant, while  running  water  purifies  itself.  Sloth, 
like  rust,  consumes  faster  than  labor  wears. 
The  bicycle  falls  the  moment  it  stops,  and  phys- 
ical exercise  and  mental  activity  keep  many  a 
life  from  falling.  The  ship  at  the  wharf  rots 
faster  than  one  at  sea.  Frogs  do  not  croak  in 
running  water,  but  in  the  stagnant  pool. 

It  is  the  indolent  person  in  whom  are  found 
discontent  and  pessimism.  The  great  law  of 
activity  excuses  no  one,  weak  or  strong,  poor 
or  rich.  The  poor  must  work  to  get  money 
with  which  to  secure  food  and  thus  satisfy  the 
cravings  of  the  appetite,  while  the  rich  must 


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44  Keeping  Physically  Fit 

work  in  order  to  create  an  appetite.  When  the 
pores  of  the  body  are  kept  open  by  regular, 
common-sense  exercise,  the  pores  of  the  imagina- 
tion are  apt  to  be  closed  against  tainted  subjects. 

Common-sense  Exercise 

Any  kind  of  physical  training  which  brings 
the  desired  results  may  be  termed  common- 
sense  exercise.  All  out-of-door  sports  are  ex- 
cellent because  one  gains  from  the  highly  oxy- 
genated air.  Walking  is  second  to  none  as  an 
exercise,  because  it  is  natural,  beneficial,  pleas- 
ing, and  safe.  Nervousness,  sleeplessness,  and 
indigestion  are  poor  pedestrians  and  will  never 
overtake  one  who  walks  much  under  the  open 
sky.  Horace  Greeley  said  that  walking  two  or 
three  hundred  miles  in  a  clear,  calm  October 
was  one  of  the  cheap,  wholesome  luxuries  of  life, 
as  free  to  the  poor  as  to  the  rich.  I  would  not, 
however,  limit  it  to  one  month,  but  make  it 
good  for  all  twelve. 

Walking  is  one  of  the  best  exercises  for  chil- 
dren. In  fact,  a  noted  authority  claims  that  a 
normal  human  being  walks  more  at  the  age  of 
six  than  at  any  other  period  of  life.  A  walk  of 
a  few  city  blocks  may  be  a  simple  exercise,  but 
thirty  or  forty  miles  becomes  very  difficult  and 


46  Keeping  Physically  Fit 

quite  complex.  By  walking  one  can  in  a  day 
reach  the  greatest  maximum  of  labor  of  which 
the  human  body  is  capable,  and  this  without 
strain.  It  is,  then,  an  excellent  form  of  exercise 
for  the  athletically  inclined  young  man  or 
woman.  For  those  in  middle  life  and  the  aged 
it  is  one  of  the  best  exercises,  because  it  pro- 
duces the  maximum  of  good  results  with  the  least 
amount  of  effort.  Even  among  invalids,  or 
during  convalescence  when  exercise  can  be  in- 
dulged in  at  all,  walking  is  the  best,  as  it  can  be 
done  without  strain.  The  reason  that  strain  is 
largely  eliminated  is  due  to  the  even  distribu- 
tion of  the  effect  of  its  practice  over  the  entire 
system  of  muscles,  many  of  which  are  the  strong- 
est in  the  body.  None  of  these  muscles  needs  to 
be  taxed  to  its  full  capacity,  but  may  be  used  in 
a  slight  or  moderate  way.  The  addition  of  these 
slight  efforts  in  a  five  or  six  mile  walk  daily  will 
total  a  summary  that  becomes  a  potent  force  in 
acquiring  and  keeping  health.  Begin  with  a 
mile  walk  each  day  the  first  week,  two  miles 
each  day  the  second  week,  and  increase  one 
mile  each  week  till  you  are  walking  four  miles 
daily.  You  will  find  that  walking  is  a  lubricant 
that  prevents  one's  joints  from  becoming  stiff, 
creaky,  and  rheumatic. 


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48  Keeping  Physically  Fit 

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Swimming  is  one  of  the  finest  of  exercises. 
It  develops  the  body  symmetrically  and  thor- 
oughly ;  it  is  hygienic ;  it  is  a  health-giving  agency ; 
it  is  a  pleasant  form  of  recreation;  it  is  often  the 
means  of  protection  or  safety  in  case  of  danger 
to  life.  It  is  doubtful  if  one  in  fifty  women  can 
swim.  Still,  it  is  easier  for  women  to  swim  than 
for  men  on  account  of  the  bony  structure  being 
lighter  and  the  body  more  buoyant.  Again, 
women  can  withstand  cold  water  better  than 
men,  and  would  learn  to  swim  very  readily  if  it 
were  not  for  fear  of  the  water.  It  is  almost 
criminal  negligence  for  those  to  be  unable  to 
swim  who  hi  many  of  our  large  cities  must  be 
daily  upon  the  water. 

Mr.  Taft,  while  President,  upon  accepting 
a  gold-mounted  golf  stick  from  some  of  his 
California  admirers,  almost  raised  the  game  of 
golf  to  the  plane  of  an  official  subject.  He 
commended  this  game  in  particular  as  a  whole- 
some diversion  for  the  middle-aged  and  persons 
approaching  the  evening  of  life.  He  sounded  a 
timely  note  when  he  said  that  it  is  not  games 
and  exercise  for  the  young  and  active  that  are 
needed  in  this  country,  since  they  are  well  pro- 
vided for  with  baseball,  football,  basket-ball, 
and  tennis.  The  ex-President  thinks  that  what 


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50  Keeping  Physically  Fit 

is  wanted  are  games  for  those  past  the  flush  and 
strength  of  youth,  and  consequently  recom- 
mends his  favorite  pastime  of  golf. 

Such  games  and  diversions  as  bowling,  cricket, 
golf,  horseback-riding,  swimming,  walking,  and 
the  exercises  illustrated  in  this  article  can  be  in- 
dulged hi  freely  between  the  ages  of  twelve  and 
sixty  with  safety  and  beneficial  results. 

When  you  awake  in  the  morning,  yawn  a  few 
times  and  indulge  hi  a  thorough  stretching  and 
twisting  of  the  body,  arms,  and  legs.  Remove 
the  pillow  and  raise  the  head  till  the  chin  touches 
the  chest  fifteen  to  twenty-five  times.  If  while 
doing  this  you  place  the  hands  on  the  sides  of 
the  neck,  you  will  observe  a  tightening  of  the 
muscles.  This  exercise,  if  persisted  hi  for  some 
tune,  will  tend  to  remove  a  double  chin.  A 
daily  massage  of  the  front  of  the  neck  with  the 
fingers  will  assist  in  bringing  the  neck  to  a  nor- 
mal condition. 

It  is  impossible  to  recommend  the  number  of 
tunes  which  each  exercise  should  be  performed, 
as  no  two  persons  are  alike  in  their  physical 
condition.  If  you  are  not  accustomed  to  ex- 
ercising, commence  by  doing  each  exercise  once 
the  first  day,  twice  the  second  day,  and  increas- 
ing accordingly  each  succeeding  day  until  you  are 


52  Keeping  Physically  Fit 

doing  each  exercise  from  twenty  to  thirty  times 
a  day.  Morning  is  the  best  tune  to  do  the  ex- 
ercises, but  any  tune  is  better  than  none  at  all. 

Hygienic  Hints 

One's  eating  and  drinking  play  an  important 
part  in  health.  Do  not  eat  too  much,  as  the 
body  hi  this  condition  is  the  same  as  a  stove  or 
furnace  which  is  overcrowded  with  fuel.  The 
combustion  being  incomplete,  volumes  of  smoke 
and  gas  are  produced  which  choke  the  fire  and 
poison  the  various  organs.  Avoid  foods  that 
do  not  agree  with  you.  If  you  have  a  tendency 
towards  rheumatism,  diminish  the  amount  of 
foods  containing  acid,  such  as  strawberries,  to- 
matoes, rhubarb;  eat  sparingly  of  meats,  avoid 
liquors,  tea,  coffee,  and  spices,  and  drink  plenty  of 
water  between  meals.  If  you  are  troubled  with 
constipation,  partake  of  foods  that  are  laxative 
and  contain  bulk.  Foods  that  are  laxative  and 
easy  to  digest  are  baked  apples,  mutton,  pears, 
tomatoes,  and  buttermilk.  Foods  laxative  and 
moderately  digestible  are  apples,  bacon,  barley, 
cherries,  grapes,  prunes,  peaches,  raspberries, 
strawberries,  and  veal.  Foods  laxative  but 
hard  to  digest  are  currants,  green  corn,  dates, 
figs,  oatmeal,  plums,  pineapple,  and  rhubarb. 


54  Keeping  Physically  Fit 

Foods  which  contain  bulk  and  relieve  constipa- 
tion are  lettuce,  carrots,  turnips,  cauliflower, 
cabbage,  and  sterilized  bran.  Foods  that  are 
both  bulky  and  laxative  are  wholewheat  bread, 
spinach,  and  dandelion. 

Chew  the  food  thoroughly,  for  the  stomach 
has  no  teeth.  The  hen  swallows  her  food  with- 
out chewing,  but  she  also  swallows  "grinders." 
Sleep  is  nature's  great  restorer,  as  it  hi  a  myste- 
rious way  overhauls  and  repairs  in  secret  our 
wonderful  mechanism.  We  return  to  sleep  each 
night  tired  and  wasted  from  the  day's  work, 
scarred,  broken,  and  injured  in  the  great  struggle 
called  life,  yet  sound  sleep  refreshes  each  tiny 
brain  cell,  washes  the  ashes  into  the  blood  stream 
and  pumps  them  into  the  lungs,  where  they  are 
thrown  out  in  every  breath.  While  asleep  the 
heart  beats  ten  strokes  less  to  the  minute  in 
order  to  give  it  the  needed  rest,  and  in  the  morn- 
ing the  body  is  as  fresh  and  as  good  as  new. 
How  necessary,  then,  that  one  secures  the  req- 
uisite amount  of  sleep  and  that  the  sleeping- 
room  is  well  supplied  with  fresh  air.  Robbing 
one's  self  of  sleep  is  putting  a  mortgage  on  fu- 
ture health  and  strength.  Nature  will  event- 
ually foreclose;  she  will,  like  Shylock,  demand 
the  last  ounce  of  flesh. 


56  Keeping  Physically  Fit 

Practice  not  alone  self-control  of  appetite, 
but  of  the  emotions.  The  poisons  of  fatigue 
have  been  demonstrated,  but  the  poisons  of 
worry,  grief,  and  discontent,  though  not  yet  de- 
termined, without  a  doubt  exist.  Explosions 
of  anger,  fires  of  hatred,  brain-storms  of  lasting 
grief,  contagious  fear  and  panic  over  disease 
or  misfortune,  are  injurious  to  the  human  sys- 
tem, and  so  should  be  controlled.  Besides  daily 
performing  the  exercises  described  in  this  article, 
choose  one  of  the  outdoor  sports  or  make  some 
sort  of  play  part  of  your  daily  regimen.  One 
should  not  only  resist  the  temptation  to  watch 
others  fight  the  world's  battles,  but  should  also 
overcome  the  tendency  to  sit  in  the  grandstand 
and  cheer  those  who  play  the  game.  With  the 
petty  round  of  irritating  concerns  during  the 
daily  duties,  happy  is  she  who  can  play  the 
woman,  helping  others  with  her  kind,  laughing 
face,  and  who  combines  cheerfulness  with  indus- 
try and  hygienic  living.  She  not  only  helps  those 
with  whom  she  conies  in  daily  contact,  but  she 
goes  to  her  bed  content,  weary,  and  undis- 
honored,  and  rightfully  earns  that  great  gift  of 
the  gods,  restful  sleep. 

In  closing,  Mrs.  Nervous  Woman,  let  me  say 
that  because  you  live  the  strenuous  life  is  no 


58  Keeping  Physically  Fit 

reason  why  you  should  be  nervous.  You  can 
put  on  the  high-speed  gear  and  live  as  easily 
and  economically  as  on  the  low  if  you  use  the 
proper  grade  of  gasoline.  This  gasoline  is  a 
combination  of  common-sense  exercise,  diet, 
and  sleep,  pure  air,  recreation,  and  the  "glad 
hand"  for  whatever  life  brings  you. 


CHAPTER  III 

EXERCISE    FOR    THE    GROWING    CHILD 

IN  dealing  with  the  subject  "Exercise  for  the 
Growing  Child"  I  shall  also  speak  of  the  child's 
early  training  in  the  mental,  social,  and  moral 
aspects,  as  these  and  the  physical  cannot  be 
dissociated.  During  the  first  few  years  of  life 
all  of  these  natures  of  the  child  can  best  be  de- 
veloped through  the  agency  of  play. 

Play  Life 

Before  taking  up  the  play  life  of  the  child,  let 
us  see  if  we  can  determine  what  play  is.  There 
are  four  view-points  in  the  theory  of  play,  all  of 
which  should  be  considered.  The  "  feeling  fit," 
or  overflowing  with  surplus  energy,  is  advanced 
by  H.  Schiller  and  Herbert  Spencer,  while 
directly  opposed  to  this  is  the  idea  that  play  is 
an  opportunity  (Lazarus's  theory)  afforded  for 
the  relaxation  of  exhausted  powers.  Professor 
Karl  Groos  claims  that  play  is  important  in  the 
development  of  the  individual,  while,  opposing 
this,  Professor  G.  Stanley  Hall  explains  play 

59 


FIG.  26. — PLAYING  SOLDIERS 
THE  CORRECT  STANDING  POSITION 
In  order  to  note  whether  the  posture  is  correct  or  not, 
stand  against  a  wall  with  head,  shoulders,  hips,  and  heels 
touching  it. 


Exercise  for  the  Growing  Child       61 

as  a  rehearsing  of  ancestral  activities.  Herbert 
Spencer,  in  his  "Principles  of  Psychology,"  in 
upholding  the  first  of  these  four  views,  claims 
that  "play  is  characteristic  of  nerve  processes 
— that  the  superfluous  integration  of  ganglion 
cells  should  be  accompanied  by  an  inherited 
readiness  to  discharge."  This  sounds  quite 
technical;  it  means  that  on  account  of  the  ad- 
vanced development  of  man  he  has  more  force 
than  is  needed  in  order  to  digest,  breathe,  keep 
the  organic  processes  going,  and  is  able  to  allow 
some  of  his  processes  longer  periods  of  rest 
while  others  are  being  exercised. 

Imitation  seems  to  be  quite  general  in  the 
play  of  the  child,  who  dramatizes  the  acts  of 
adults  in  the  dressing  of  dolls  and  the  building 
of  toy  houses;  still,  imitation  cannot  be  called 
the  universal  standard  of  play.  Not  imitation 
or  superfluous  energy,  but  the  life  of  impulse 
and  instinct  alone  can  make  special  forms  of 
play  comprehensible  to  us.  All  that  is  needed 
to  set  the  claws  of  a  kitten  in  motion  is  to  roll 
a  ball  of  cord  toward  it,  while  the  full-grown 
cat  starts  up  at  the  sight  of  a  mouse.  If  a  father 
gets  upon  his  hands  and  knees  in  the  nursery, 
the  child  instinctively  is  ready  for  a  romp.  The 
feeling-fit  theory  is  all  right  as  far  as  it  goes, 


62  Keeping  Physically  Fit 

but  it  does  not  go  far  enough.  Recreation  or 
play  appeals  to  one  when  one  is  tired  or  ex- 
hausted and  still  does  not  wish  to  rest  or  sleep. 
Play  is  the  diversion  of  thought  from  the  weight- 
ier conflicts  of  life  to  the  seemingly  lighter  diver- 
sions of  the  hour.  As  the  hair  of  a  violin  bow 
should  not  always  be  taut  if  the  instrument  is 
to  retain  its  usefulness,  so  does  man  need  the 
relaxation  of  play.  When  a  student  plays  a 
game  of  baseball  or  tennis,  he  tones  up  his  re- 
laxed mental  powers  at  the  same  tune  that  he 
finds  a  means  of  relieving  his  accumulated  motor 
impulses,  repressed  during  his  work  in  the  clinic, 
laboratory,  or  at  the  drawing-board.  Play 
which  disposes  of  his  surplus  energy,  and,  again, 
which  restores  his  lost  powers,  is  a  valuable 
supplement  to  the  Schiller-Spencer  idea,  but 
still  does  not  solve  the  theory  of  play.  New 
recreative  activity  is  often  closely  related  to 
the  work  of  which  one  is  weary,  as  the  changing 
from  one  scientific  book  to  another.  When 
almost  exhausted  from  long,  continuous  walk- 
ing on  the  level,  I  have  found  diversion  and  be- 
come rested  by  up-and-down-hill  walking,  and 
vice  versa.  This  is  due  to  the  fact  that  different 
sets  of  muscles  are  employed.  The  swimmer 
becomes  rested  by  turning  over  on  his  back. 


Exercise  for  the  Growing  Child        63 

While  the  theory  of  surplus  energy  accounts 
for  play  in  the  case  of  many  children  when  there 
is  no  need  for  recreation,  this  need  may  produce 
play,  as  illustrated  by  adults  with  whom  there 
is  no  surplus  energy.  While  play  may  be  started 
in  the  absence  of  superabundant  energy,  it  may 
then  be  carried  to  the  utmost  limit  of  exhaus- 
tion. Baldwin  explains  the  almost  irresistible 
tendency  to  repeat  by  calling  it  "circular  re- 
action." A  child  never  tires  of  hearing  the  same 
story  over  and  over;  roosters  fight  till  they  fall 
exhausted,  and,  when  rested,  renew  the  fighting. 
A  phrase  or  advertising  sign  will  often  stay  with 
with  one  for  days,  being  constantly  repeated  or 
reviewed  in  the  mind's  eye.  This  impulse  to- 
ward repetition  is  the  reason  for  carrying  on 
play  to  the  utmost  limit  of  strength.  Some 
parents  imagine  their  children  evilly  inclined 
because,  while  leaping  and  running,  they  some- 
times are  seized  with  a  wild  impulse  for  destroy- 
ing things  or  for  inflicting  pain  upon  animals. 
Children  should  not  be  punished  for  this,  because 
they  are  following  the  mysterious  law  of  "circu- 
lar reaction,"  or  the  frenzy  of  play.  While  the 
play  life  of  the  child  should  be  encouraged,  still 
it  should  be  carefully  supervised  by  the  parent 
and  teacher,  and  the  child  should  not  be  allowed 


64  Keeping  Physically  Fit 

to  play  too  much.  A  child  has  not  the  self- 
control  of  the  adult,  and  so  gives  way  to  the  im- 
pulse of  repetition.  I  have  seen  both  a  boy  and 
a  girl  faint  from  the  effects  of  over-indulgence 
hi  play,  the  boy  during  Marathon  running,  and 
the  girl  in  rope-jumping.  During  the  unre- 
strained impulse  of  the  adult,  even,  we  can  see 
evidences  of  the  tendency  to  repeat.  The  dancer 
whose  movements  are  adjusted  in  harmony 
with  the  rhythmic  repetition  of  pleasant  sounds 
is  possessed  by  a  kind  of  temporary  madness 
which  makes  him  exert  his  powers  to  the  utmost. 
Some  religious  sects  do  unseemly  things  while 
laboring  under  the  fervor  of  religious  ecstasy. 
The  frenzy  of  play  is  well  exemplified  in  the 
ghost  dance  of  the  American  Indians  and  among 
savage  tribes  in  other  parts  of  the  world  which 
inflict  atrocious  self-torture  and  dance  till  ex- 
hausted. Parents  should  not,  then,  repress  the 
shouting,  singing,  and  playing  of  the  child  when 
they  themselves  can  hardly  at  tunes  restrain  the 
same  impulse.  Professor  Karl  Groos,  in  his 
"Play  of  Man,"  says  that  play  is  of  great  im- 
portance in  the  physical  and  mental  develop- 
ment of  the  individual;  that  it  is,  in  short,  pre- 
paratory to  the  tasks  of  life.  He  claims  that, 
before  the  child's  education  begins,  his  whole 


FIG.  27. — GOING-DOWN  EXERCISE 
The  child  keeps  the  body  rigid  while  being  lowered  to 
the  floor,  the  parent  or  teacher  steps  to  the  side  as  in  Fig.  28. 


66  Keeping  Physically  Fit 

existence,  except  the  time  devoted  to  sleeping 
and  eating,  is  occupied  with  play.  He  says  that 
this  does  not  involve  heredity  impulses,  but 
that  its  peculiar  and  inherent  nearness  to  the 
springs  of  life  and  life's  realities  demands  a  com- 
plete explanation  grounded  on  a  general  prin- 
ciple which  is  applicable  at  once  to  youth  and  to 
the  play  which  lasts  throughout  life. 

The  latest  view  of  play  is  held  by  Professor  G. 
Stanley  Hall,  who  says  that  "the  first  sponta- 
neous movements  of  infancy  are  keys  to  the 
past;  that  in  play  every  mood  and  movement 
is  instinct  with  heredity."  The  power  to  throw 
with  accuracy  and  speed  was  in  the  long  ago 
necessary  for  survival.  Those  who  could  throw 
unerringly  overcame  enemies,  killed  game,  and 
sheltered  the  family,  while  those  who  could  not 
were  eliminated.  Running  and  dodging  with 
speed  and  endurance  and  hitting  with  a  club 
were  also  basal  to  hunting  and  fighting.  These 
exercises  are  still  necessary  for  developing  and 
perfecting  the  organism,  and  this  is  what  makes 
the  game  of  baseball  so  racially  familiar  and  our 
National  sport.  Does  not  the  typical  college 
game  of  football  revive  memories  of  the  conflict 
and  struggle  of  primitive  ages?  It  does  not  take 
a  Carlisle  eleven  to  make  a  gridiron  resemble  a 


FIG.  28. — PULL-UP  EXERCISE 

The  child  keeps  the  body  rigid  while  it  is  being  raised 
to  the  position  of  Fig.  27. 


68  Keeping  Physically  Fit 

battlefield  of  savages,  illustrating,  as  it  does, 
the  joys  of  victory  and  the  crushing  sorrows  of 
defeat.  Why  will  twenty  or  thirty  thousand 
persons  sit  for  two  hours  cheering  their  favorites, 
oblivious  of  the  cold,  rain,  and  blinding  snow, 
it  not  impelled  by  ancestral  traits  handed  down 
by  those  football  tactics  of  running,  dodging, 
tackling,  and  throwing  of  the  primitive  man? 
Is  it  not  a  racial  instinct  that  impels  one  to  sit 
all  day  on  the  bank  of  a  stream  and  fish?  Some 
exercises  and  play  are  more  interesting  than 
others  because  they  touch  and  revive  the  basic 
emotions  of  the  race.  "  Play,"  continues  Pro- 
fessor Hall,  "at  best  is  only  a  school  of  ethics. 
It  gives,  not  only  strength,  but  courage  and 
confidence,  tends  to  simplify  habits,  gives  en- 
ergy, diversion,  and  promptness  to  the  will, 
brings  consolation  and  peace  of  mind  in  evil 
days,  is  a  resource  in  trouble,  and  brings  out  in- 
dividuality." The  conclusion,  then,  I  take  it, 
is  that  all  four  ideas  discussed  must  be  included 
in  order  to  give  the  best  definition  of  play.  Sur- 
plus energy  and  recreation  for  exhausted  powers 
may  operate  simultaneously ;  while  in  the  free,  un- 
trammeled  use  of  one's  powers  individual  quali- 
ties may  be  developed  during  the  rehearsing  of 
those  ancestral  activities  as  reproduced  in  play. 


Exercise  for  the  Growing  Child       69 

The  Biologic  Aspect  of  Play 

In  the  science  of  life  play  may  be  considered 
from  two  standpoints:  its  genetic  explanation 
and  its  biological  value.  It  is  as  difficult  to  ex- 
plain its  origin  satisfactorily  as  it  is  to  explain 
the  origin  of  man.  Darwin's  theory  of  descent 
has  constantly  increasing  opposition.  Still,  there 
is  no  better  doctrine  than  that  of  evolution, 
and  man's  obscure  origin  may  never  be  fully 
comprehended.  Darwin's  theory  of  descent, 
however,  is  symbolic  of  the  biologic  aspect  of 
play,  evolution  by  means  of  the  inheritance  of 
acquired  characters,  and,  again,  evolution  by 
means  of  the  survival  of  the  fittest  in  the  struggle 
for  existence.  Play  is  deep-seated  in  biology 
because  it  secures  the  maximum  of  joy  in  life 
with  the  minunum  of  expense.  Especially  is 
this  true  with  games  and  movements  of  rhythm, 
such  as  college  yells,  cheers,  walking,  horseback- 
riding,  dancing,  and  gymnastics  with  music. 
Students  will  exercise  and  dance  with  energy  and 
spirit  till  almost  exhausted  when  accompanied 
with  popular  music,  while  without  it  the  same 
exercise  loses  its  attraction  and  is  then  often 
performed  as  an  irksome  task.  Students  like  to 
yell,  sing,  and  whistle  in  connection  with  gym- 


FIG.  29. — GOING-UP  EXERCISE 

Clasp  the  hands  and  grasp  the  child  firmly  under  the  neck. 
Do  not  let  the  hands  slide  or  the  hair  will  be  pulled.  The 
child  holds  the  body  rigid  till  the  ordinary  standing  position 
is  assumed.  This  exercise  strengthens  the  neck  and  back. 


Exercise  for  the  Growing  Child        71 

nasties  and  play,  and  this  should  be  encouraged. 
In  a  growing  youth  shouting,  like  the  crying  of 
infants,  causes  tension  and  flushing  of  various 
organs,  enlarges  the  caliber  of  blood-vessels, 
forces  the  blood  into  newly  growing  fibers,  cells, 
and  organs,  which  atrophy  if  not  thus  fed.  Play 
is  a  sign  of  youth,  and  the  absence  of  it  reveals 
the  fact  that  one  is  getting  old. 

The  Psychologic  Aspect 

From  the  intellectual  standpoint,  play  con- 
tains three  essentials,  viz.,  its  pleasurable  effect, 
the  conscious  or  unconscious  imitation  of  useful 
activities,  and  the  reproduction  of  the  original 
aim  in  a  playful  one.  The  psychology  of  play 
rests  on  the  satisfaction  of  unborn  impulses, 
such  as  fighting,  sexual,  imitation,  and  social 
instincts,  and  these,  pressing  for  discharge,  lead 
to  pleasure  when  they  find  it  in  play.  Some 
forms  of  play  are  not  psychological,  such  as  the 
play  of  young  animals  and  infants,  nor  can  this 
be  said  to  be  pleasurable.  The  child  in  his  first 
grasp  of  an  object  clutches  at  it  instinctively, 
and  play  then  begins.  From  a  biological  point 
of  view,  this  is  practice  of  an  instinct  and  may 
be  termed  a  contact  play.  The  child  then' de- 
velops the  playful  activity  with  thte  rest  of ''this 


72  Keeping  Physically  Fit 

sensory  apparatus  by  his  sensations  of  tempera- 
ture, taste,  smell,  sound,  and  sight.  These 
movements  cannot  be  considered  play  from  a 
psychologic  standpoint  until  through  repetition 
they  acquire  the  character  of  conscious  proc- 
esses accompanied  by  attention  and  pleasure. 
The  pleasure  in  play  and  exercise  may  direct 
the  attention  and  imagination  of  youth  from 
questionable  things  to  those  that  make  for 
character.  Properly  directed  games  and  play, 
by  exalting  one's  spirit  almost  to  the  point  of 
ecstasy  by  its  intense  physical  pleasure,  will 
diffuse,  irradiate,  and  lessen  the  sexual  stress 
just  at  the  age  when  its  premature  localization 
is  most  dangerous.  The  proper  amount  of  play 
or  exercise  at  the  proper  tune  gives  moral  self- 
control  and  favors  all  higher  human  inspiration. 
The  higher  mental  powers  are  employed  and 
developed  in  play  to  a  remarkable  extent.  The 
infant  experiments  during  play  with  such  feel- 
ings as  physical  pain,  mental  suffering,  surprise, 
and  fear.  The  illusion  of  the  child  is  so  strong 
that  the  little  girl  with  her  doll  imagines  she  is 
its  real  mother,  while  the  boy  is  just  as  really  a 
soldier  or  robber.  In  games  of  tag  the  child 
runs  with  as  much  fear  as  if  the  bogie-man 
were  real.  Older  persons  also  play  with  the 


Exercise  for  the  Growing  Child        73 

feelings,  as  a  sensitive  tooth  is  constantly 
touched  by  the  tongue  or  a  slight  wound  repeat- 
edly pressed  or  rubbed.  The  neurotic  plays 
with  his  feelings  and  imagines  he  has  all  sorts 
of  diseases.  In  the  last  case  imagination  tends  to 
make  one  morbid  and  introspective,  while  illu- 
sion in  play  can  result  only  in  good.  In  short, 
play  is  just  as  real  to  the  imaginative  adult  as 
her  doll  is  to  the  little  girl;  and  the  play  life  of 
the  older  person  helps  and  develops  him  just  as 
much  as  the  doll  helps  the  girl  for  the  duties, 
later,  of  a  mother. 

The  Sociologic  View-Point 

As  society  is  founded  upon  the  desire  for  ag- 
gregation and  communication,  so  play  is  neces- 
sary for  bodily  association  or  grouping  together 
in  order  to  bring  out  the  best  that  is  in  man. 
Play  is  valuable  in  its  cheering  and  humanizing 
effect  both  physically  and  mentally,  especially  in 
those  games  which  tend  to  strengthen  social 
ties.  To  do  what  the  others  do ;  to  thrill  with  the 
feeling  that  moves  the  masses;  to  get  out  of  the 
narrow  routine  of  one's  own  desires  and  efforts 
—these  one  experiences  during  play,  and  habits 
which  extend  beyond  the  sphere  of  play  are 
thereby  formed.  When  these  two  original  so- 


74  Keeping  Physically  Fit 

cial  impulses  outgrow  the  limits  of  the  fam- 
ily, the  child  enters  the  first  social  group 
composed  of  playmates.  Every  "gang"  must 
have  a  leader,  and  his'  command  is  absolute; 
under  such  command  a  timid  child  may  steal 
and  commit  crimes  that  amaze  and  horrify  his 
parents.  Later  the  college  youth,  not  while 
alone,  but  with  the  "hail  fellows  well  met,"  will 
drink  liquors  till  intoxicated.  At  these  periods 
of  life  play  ought  to  be  well  directed.  Achieve- 
ment in  play  games  proclaims  ability  to  support 
and  defend  not  only  one's  self,  but  others.  Phys- 
ical force  and  skill,  the  victory  and  glory  which 
proclaimed  the  ancient  a  hero  and  invested  him 
with  romantic  glamour,  are  just  as  irresistible 
to-day.  The  applause  of  men  is  intoxicating; 
but  that  of  the  fair  sex  is  ravishing.  Woman 
selects  one  in  whom  are  found  such  qualities  as 
bravery  and  strength;  in  fact,  evolutionists 
claim  that  woman  has  domesticated  and  ed- 
ucated savage  man  and  taught  him  all  his  vir- 
tues by  exercising  her  royal  prerogative  of  se- 
lecting in  her  mate  just  those  qualities  that 
please  her  for  transmission  to  future  generations 
and  eliminating  others  distasteful  to  her.  Just 
as  a  young  man  in  playful  mood  feels  the  joys 
of  victory  and  the  sorrows  of  defeat  more  keenly 


FIG.  30. — THE  ABDOMINAL-MUSCLE  EXERCISE 
Grasp  the  child  under  the  arms  and  have  it  raise  the  legs 
as  high  as  possible. 


76  Keeping  Physically  Fit 

in  the  presence  of  his  sweetheart,  so  in  after  life 
will  he  try  to  please  his  wife  in  the  development 
of  those  powers  that  elevate  both  themselves 
and  society.  In  play,  such  as  a  game  of  foot- 
ball, the  master  spirit,  who  takes  the  lead  by 
virtue  of  his  courage,  wisdom,  or  presence  of 
mind,  will  enthuse  those  playing  with  him,  and 
all  will  work  together  in  order  to  win.  Proving 
to  one's  associates  and  rivals  in  play  what  one 
is  capable  of  gives  one  the  right  to  be  a  leader. 
This  desire  to  influence  other  wills  and  to  direct 
and  control  public  action,  to  become  a  social 
leader,  finds  full  scope  and  development  in  play. 
The  masterful  spirit  learns  how  to  control;  the 
milder  one  how  to  obey.  Often  (in  life,  as  in 
play),  for  the  welfare  of  society,  when  one  feels 
like  striking  with  all  his  might,  he  must  make 
a  sacrifice  bunt  in  order  that  his  team-mate 
may  advance. 

Play  benefits  society,  as  can  be  seen  by  the 
great  crowds  that  gather  to  witness  contests 
and  games,  oblivious  of  the  exacting  cares  and 
responsibilities  of  home  and  business,  and  re- 
veals the  power  of  enthusiasm  in  congenial  sur- 
roundings, while  each  one  gains  a  stimulus  from 
the  vast  crowd. 

Play  is  esprit  de  corps  in  that  it  is  cementing 


Exercise  for  the  Growing  Child        77 

the  ties  of  brotherly  love  between  nations  in 
those  great  international  contests  which  had 
their  origin  in  ancient  Greece.  These  Olympic 
Games  in  the  long  ago  were  ever  in  preparation 
for  war,  while  to-day  they  stand  for  develop- 
ment and  kindly  competition.  Just  as  we  re- 
hearse and  give  vent  to  the  savage  activities  of 
our  forebears  in  games,  so  can  athletic  contests 
between  nations  take  the  place  of  war,  which  is 
of  savage  origin  and  belongs  to  a  dead  past. 

The  Pedagogic  View-Point 

The  educational  value  of  play  has  been  rec- 
ognized from  the  tune  of  Plato  to  the  present 
day.  There  are  two  ways  of  viewing  the  rela- 
tion of  play  to  education.  The  instruction  may 
take  the  form  of  playful  activity,  or  it  may  be 
converted  into  systematic  teaching.  Instruction 
may  take  the  form  of  play,  as  in  the  hobbies 
of  adults  aside  from  occupation,  which  are  taken 
chiefly  for  the  pleasure  they  afford.  These  may 
be  instructive  and  have  aims  entirely  outside 
of  the  sphere  of  play.  The  teaching  of  the  young 
child,  however,  is  different,  as  in  the  Froebel 
kindergarten  system  of  instruction,  because  the 
occupation  or  study  is  playful  practice  in  prep- 
aration for  the  serious  work  of  the  higher  grades. 


FIG.  31. — THE  SEE-SAW  EXERCISE 
Both  parent  and  child  assume  the  ordinary  standing  pos- 
ture, holding  hands.  The  child  then  performs  deep  knee 
bending  as  in  the  illustration  (Fig.  31) .  As  the  child  returns 
to  the  starting  position  the  parent  lowers  the  body  by  bend- 
ing the  knees.  This  exercise  develops  thighs  and  hips. 


Exercise  for  the  Growing  Child        79 

The  reason  I  have  dwelt  at  length  on  the  sub- 
ject of  play  is  because  every  parent  and  peda- 
gogue should  understand  the  fundamental  prin- 
ciples concerning  play  and  exercise,  as  plays 
and  games  differ  in  individuals,  seasons,  sex, 
and  age.  Play  will  bring  out  individuality  and 
develop  the  physical  and  moral  nature  in  chil- 
dren as  can  be  done  in  no  other  way. 

Individuality 

Each  child  has  peculiarities  of  mind,  tem- 
perament, disposition,  and  character  which 
make  it  an  individual  problem  for  the  parents 
to  solve.  A  mother,  in  lamenting  the  failure  of 
home  discipline  in  rearing  children,  may  say, 
"I  cannot  understand  it,  as  I  have  treated  them 
all  exactly  alike."  The  secret  of  her  failure  lay 
in  the  fact  that  she  tried  to  open  distinctly  differ- 
ent locks  with  the  same  key.  There  is  a  differ- 
ence between  wax  and  clay,  as  the  sun  will  melt 
one  and  harden  the  other.  The  parent  should 
appeal  to  the  child's  strongest  characteristic, 
as  this  is  the  keynote  of  its  individuality.  This 
strength  should  be  used  as  the  lever  to  raise  its 
weakness. 

Six  romping,  boisterous  children  in  the  nurs- 
ery who  are  unruly  and  resist  all  commands  to 


80  Keeping  Physically  Fit 

be  quiet  may  be  stilled  in  a  few  moments  by  an 
appeal  to  their  individuality  through  its  dom- 
inating trait.  The  boy  who  is  playing  soldier 
by  noisily  beating  a  drum  may  be  changed  into 
a  sentinel  whose  duty  it  is  to  enforce  quiet  in 
the  camp.  The  little  girl  may  be  moved  through 
love  as  in  no  other  way,  and  the  chord  of  affec- 
tion in  her  heart  vibrates  in  instant  harmony 
when  she  hears  that  the  noise  is  making  mother's 
head  ache.  Another  child,  unmoved  by  such 
an  appeal,  can  be  reached  through  his  pride  and 
self-respect  by  placing  him  at  the  head  of  the 
army.  He  can  be  depended  upon  to  show  his 
soldiers  how  to  behave.  The  fourth,  led  into 
joining  this  playful  riot  through  the  hunger  of 
an  active  mind  craving  something  definite  to  do, 
may  respond  instantly  if  this  be  provided.  The 
fifth,  a  little  girl  with  the  housewifely  instinct 
for  order,  finds  satisfaction  in  helping  mother 
with  household  duties,  while  the  sixth  may 
respond  to  an  innate  sense  of  justice  as  to  no 
other  appeal.  Often,  when  one  child  in  a  family 
gives  away  all  its  playthings,  he  is  praised  for 
his  generous  act,  while  another  is  censured  on 
account  of  cornering  the  toy  market.  Both  chil- 
dren are  wrong,  just  as  a  watch  ten  minutes  fast 
and  another  ten  minutes  slow  are  both  equally 


Exercise  for  the  Growing  Child        81 

wrong.  The  watches  must  be  regulated  each 
differently — the  speed  must  be  retarded  in  one 
and  accelerated  in  the  other.  So  with  the  two 
children,  the  former  must  be  made  to  respect  his 
duty  to  himself,  and  the  latter  to  recognize  his 
duty  to  others.  An  object-lesson  may  be  gained 
from  a  simple  nursery  game  in  which  two  or 
more  children  are  playing.  The  game  loses  in- 
terest if  a  child  gives  away  point  after  point 
without  striving  to  win.  On  the  other  hand,  the 
players  become  disgusted  if  one  tries  to  win  or 
"corner"  the  game  by  cheating  or  lying.  Chil- 
dren in  early  life  do  not  deliberately  do  wrong. 
They  are  getting  then-  moral  bearings  through 
play;  they  make  slips  and  mistakes,  follow  the 
line  of  least  resistance,  and  consequently  should 
be  guided  and  helped  to  self-guidance.  The 
punishment  of  the  child,  therefore,  should  have 
but  one  object,  viz.,  its  good.  It  should  be  the 
switching  of  a  train  of  moral  thought  from  the 
side-track  back  to  the  mam  line,  and  the  danger- 
signals  should  be  explained.  It  is  doubtful  if 
slapping  or  flogging  of  children  by  parents  while 
angry  is  ever  productive  of  good.  Nature  has 
laws,  and  inflicts  a  penalty  for  their  violation. 
A  hot  coal  will  burn,  a  live  wire  will  shock,  and 
a  keen  edge  will  cut.  Nature  does  not  excuse 


FIG.  32. — LEG-LIFT  EXERCISE 

The  parent  should  hold  the  hand  at  a  certain  place  and 
have  the  child  endeavor  to  lift  the  legs  till  the  hand  is 
touched.  Each  day  hold  the  hand  further  away  till  the 
child  is  turning  over  as  in  Fig.  33. 


Exercise  for  the  Growing  Child        83 

on  account  of  ignorance,  but  demands  that  one 
be  punished  for  breaking  her  laws.  The  punish- 
ment is  ever  hi  terms  of  the  law,  whether  it  is 
marked  in  plain  figures  or  in  a  cipher  code  which 
requires  a  knowledge  of  the  moral  key  to  in- 
terpret it.  The  child  should  be  taught  to  realize 
this;  he  should  know  that  punishment  is  just. 
If  he  has  willfully  cut  or  broken,  he  must  restore 
in  some  way.  The  knife  that  carved  initials  on 
the  parlor  furniture  must  be  taken  away  for  a 
while;  the  child  must  be  deprived  of  play  while 
he  tries  to  oil  or  polish  the  furniture  in  order  to 
restore  it  in  part  to  its  original  condition.  This 
teaches  a  double  lesson:  he  is  deprived  of  the 
knife  he  values  and  he  sacrifices  pleasure  from 
his  play  period.  If  he  hurts,  he  must  do  his  best 
to  heal,  and  he  must  return  the  article  that  has 
been  stolen. 

Playful  Exercise 

The  best  kind  of  exercise  for  the  child  is  that 
which  is  garbed  in  the  form  of  play.  This  may 
take  the  form  of  companion  exercise,  in  which 
either  parent  works  in  conjunction  with  the 
youngster,  as  illustrated  in  this  chapter. 

The  first  exercise  shows  good  posture,  which 
is  the  chief  essential  in  common-sense  play  or 


84  Keeping  Physically  Fit 

exercise.  I  find  it  an  excellent  incentive  to  have 
a  girl  dress  up  as  a  Girl  Scout,  a  boy  as  a  soldier 
or  Boy  Scout,  and  stand  as  in  Figure  26.  The 
back  is  against  a  straight  wall,  with  head,  shoul- 
ders, hips,  and  heels  touching  it.  The  pride  of 
the  youngster  must  be  appealed  to  in  gaining 
and  maintaining  an  erect,  graceful  physique. 
When  the  body,  either  from  neglect  or  fatigue, 
tends  to  droop  forward,  the  child  must  con- 
stantly be  reminded  of  the  soldier  or  Scout 
till  the  correct  posture  becomes  habitual.  In 
Figure  27,  the  parent  takes  the  hands  of  the 
child;  the  latter,  keeping  the  body  rigid,  sinks 
backward  slowly  till  the  position  of  Figure  28 
is  reached.  The  child  should  keep  its  feet 
against  those  of  the  parent  in  order  not  to  slide 
while  going  backward.  From  the  position  of 
Figure  28  the  child  keeps  the  body  stiff  while 
the  parent  raises  it  to  the  position  of  Figure  27. 
Exercises  27,  28,  29,  are  designed  for  straighten- 
ing especially  the  muscles  of  the  back,  neck,  and 
arms.  Figure  29  is  more  difficult  than  the  two 
preceding.  The  child  must  keep  very  rigid 
while  it  is  being  lifted  to  the  standing  position. 
Exercise  30  is  also  a  very  good  method  of 
strengthening  the  abdominal  muscles.  Lift  the 
child,  as  hi  Figure  30,  then  have  it  raise  the 


Exercise  for  the  Growing  Child        85 

legs  and  hold  the  position  while  five  are  counted. 
At  first  the  child  will  not  be  able  to  lift  the  legs 
straight  forward,  but  will  with  practice. 

The  31st  exercise  my  little  girl  calls  the  see- 
saw. In  the  beginning  of  the  movement  both 
stand  erect.  The  child  performs  a  deep-knee 
bend,  as  hi  Figure  31,  and  as  it  comes  to  the 
starting  position  the  parent  bends,  one  assisting 
the  other  in  maintaining  the  proper  balance. 

In  Exercise  32  the  child  lies  on  its  back  and 
raises  its  legs.  It  should  endeavor  to  bring  the 
feet  backward  till  the  hand  of  the  parent  is 
touched.  (See  illustration,  Figure  32.)  This 
should  be  persevered  in  till  the  child  can  touch 
the  floor  with  the  toes,  as  in  the  following  illus- 
tration. 

Exercise  33  is  rather  difficult  if  the  child  at- 
tempts to  accomplish  it  without  the  preliminary 
work  as  shown  in  the  preceding  movement. 
This  is  an  excellent  exercise  to  strengthen  the 
abdominal  muscles  and  keep  the  back  muscles 
supple. 

The  last  movement,  Figure  34,  is  a  competi- 
tive one,  as  the  parent  strives  to  touch  the  floor 
more  easily  than  the  child.  It  is  better  to  let  the 
youngster  win  out  at  first  in  order  to  encourage 
it.  Try  to  touch  the  floor  without  bending  the 


FIG.  33. — ROLY-POLY  EXERCISE 

The  preliminary  work  as  shown  in  Fig.  32  should  be  given 
before  this  exercise  is  attempted.  This  exercise  strengthens 
the  abdominal  muscles  and  gives  elasticity  to  the  back  mus- 
cles 


Exercise  for  the  Growing  Child        87 

knees.  Some  children,  on  account  of  their  elas- 
ticity, can,  after  practice,  touch  the  floor  with 
the  palms  of  the  hands.  In  finishing  these  exer- 
cises raise  the  arms  above  the  head,  inhaling 
deeply,  then,  holding  the  breath,  bend  forward 
as  in  the  last  exercise,  return  to  starting  posi- 
tion, and  exhale.  Select  2  or  3  of  the  exercises 
in  the  chapter  on  deep  breathing.  The  breath- 
ing may  be  made  competitive,  parent  and  child 
trying  to  outdo  each  other  in  taking  a  big 
breath. 

The  first  day  perform  each  exercise  one  time, 
increasing  one  each  day  for  a  week.  At  the  end 
of  a  week  the  child  will  be  doing  each  move- 
ment seven  times.  After  this,  increase  each 
movement  one  tune  every  week  till  twelve  or 
fifteen  times  are  reached,  or  till  it  is  determined 
what  amount  is  best  suited  to  the  child's  in- 
dividual needs. 

These  exercises  are  especially  beneficial  to 
the  mother,  doing  her  almost  as  much  good  as 
the  child. 

The  play  of  the  child  should  be  well  regulated 
by  both  the  parent  and  teacher.  Children  with 
organic  weaknesses  should  be  restricted  from 
violent  and  exhausting  games.  Prolonged  com- 
petitive events  are  dangerous.  Play  or  exercise 


88  Keeping  Physically  Fit 

dangerous  to  life  should  be  excluded  or  care- 
fully controlled.  Over-anxiety,  a  mania  to  win 
or  excel,  should  not  be  mistaken  for  courage. 

The  vicious  fighting  element  should  be  re- 
strained. When  a  child  manifests  a  tendency 
to  be  rude,  ill-natured,  or  to  lie  and  cheat,  he 
should  be  promptly  corrected.  Ethical  degen- 
eration is  far  worse  than  all  the  bruises,  sprains, 
and  broken  bones  caused  by  play  and  games. 
Parents  should  be  careful  not  to  praise  a  child 
for  a  certain  act  one  day  and  censure  it  for  the 
same  another  time,  as  no  child  can  run  its  men- 
tal or  moral  train  of  thought  properly  when 
there  is  such  a  confusion  of  signals. 

Severe,  arbitrary  punishment  is  usually  un- 
just and  unwise.  It  has  not  proved  itself  an 
inspiration  to  goodness  in  the  army  and  navy 
or  in  prisons.  The  child  should  always  be  al- 
lowed to  speak  in  its  own  defense.  Circumstan- 
tial evidence,  which  plays  so  cruel  a  part  in 
human  injustice  in  many  criminal  trials,  should 
be  carefully  sifted  in  a  nursery  court-martial. 
By  the  tune  all  the  evidence  is  in,  the  judge 
(parent)  has  had  tune  to  grow  calm,  and  make 
ithe  punishment  awarded  later  seem  a  natural 
act  of  justice.  We  see  in  children  the  image  of 
ourselves,  and  quite  often  their  naughtiness  is 


FIG.  34. — THE  GREAT-BEND  EXERCISE 
Without  bending  the  knees,  encourage  the  child  to  bend 
forward  and  touch  the  floor  as  in  Fig.  34.    Finish  the  exer- 
cising by  using  one  or  two  deep  breathing  movements  as 
illustrated  in  Chapter  IV. 


90  Keeping  Physically  Fit 

but  the  reflection  of  our  own  individuality.  In 
the  teaching  and  punishment  of  the  child  we  as 
parents  should  realize  that  we  are  merely  trus- 
tees and  not  proprietors.  This  physical  and 
mental  training  of  the  child  should  be  started 
early  in  life,  when  the  body  and  mind  are  very 
plastic.  It  is  easier  to  extinguish  the  lighted 
match  than  the  conflagration  it  inspires.  It  is 
easier  to  straighten  a  sapling  than  the  gnarled 
oak. 


CHAPTER  IV 

DEEP-BREATHING  EXERCISES 

DEEP,  purposeful  breathing  in  the  open  air 
prevents  the  accumulation  of  fat,  as  it  acts  like 
a  pair  of  active  bellows  on  a  furnace  fire.  It 
quickens  the  digestive  processes,  eats  up  food 
rapidly,  and  quickly  gets  rid  of  waste  products. 

If,  then,  one  fails  to  breath  deeply  he  in  like 
proportion  fails  to  live  correctly.  The  average 
woman  needs  deep  breathing  more  than  man, 
due  to  the  fact  that  she  is  less  active,  and  the 
breathing  is  necessarily  more  shallow.  Again, 
the  kind  of  dress  worn  by  women  restricts  the 
breathing,  especially  in  the  upper  part  of  the 
chest. 

The  average  woman  gives  very  little  thought 
to  the  art  of  breathing,  because  this  simple 
though  very  important  process  goes  on  con- 
stantly whether  she  takes  note  of  the  fact  or 
not.  She  receives  food  into  the  stomach  but  a 
few  times  daily,  while  air  is  taken  into  the  lungs 
fifteen  or  twenty  times  each  minute.  This  air 
undergoes  in  the  lungs  a  species  of  digestion, 

91 


92  Keeping  Physically  Fit 

and  this  process  goes  on  without  any  inter- 
mission both  day  and  night  during  her  lifetime. 
She  can  live  but  a  few  minutes  without  breath- 
ing, consequently  the  act  is  one  of  the  great- 
est factors  in  keeping  fit  physically. 

The  Breathing  Organs 

In  order  that  the  act  of  breathing  may  be 
better  understood,  I  shall  give  a  short  review 
of  the  physiology  of  the  chest  and  lungs.  The 
lungs,  or  organs  of  respiration,  with  the  heart 
between  them,  are  situated  in  the  thorax  or 
chest  and  are  separated  from  the  stomach  and 
intestines  and  other  organs  of  the  abdomen  by 
the  broad  umbrella-shaped  bridge,  or  muscle 
extending  across  the  body,  called  the  diaphragm. 
When  one  is  about  to  inhale  air,  the  muscular 
fibers  in  this  membrane  contract  in  such  a  man- 
ner as  to  bring  the  diaphragm  more  nearly  to  a 
level  or  plane  than  it  was  before,  enlarging  the 
cavity  of  the  chest  and  thus  causing  a  negative 
pressure,  often  spoken  of  as  a  "  vacuum."  The 
air  rushes  through  the  mouth  and  nostrils,  tra- 
chea or  windpipe,  and  bronchial  tubes,  to  equal- 
ize the  pressure  in  the  lungs  with  that  outside. 
This  is  called  in-breathing,  or  inspiration.  Out- 
breathing,  or  the  act  of  expiration,  is  caused  by 


94  Keeping  Physically  Fit 

the  diaphragm's  being  pushed  upward  against 
the  lungs  by  the  contraction  of  the  muscles 
of  the  abdomen;  the  walls  of  the  chest  con- 
tract, the  ribs  being  pulled  downward  by  the 
muscles. 

The  size  of  the  chest  is  greatly  diminished  by 
these  movements,  and  the  air  is  pressed  out  of 
the  lungs  through  the  air- tubes,  bronchi,  larynx, 
and  nostrils.  For  the  function  of  breathing, 
one  possesses  a  bellows-like  arrangement  which 
alternately  contracts  and  expands  under  the 
control  of  the  nervous  system,  bearing  a  close 
analogy  in  its  mode  of  action  to  the  apparatus 
employed  in  the  circulation  of  the  blood.  Each 
consists  essentially  of  a  kind  of  pump  which 
propels  one  fluid,  and  the  other  air,  through  a 
series  of  ramified  tubes,  the  difference  being 
that  in  the  lungs  the  inflow  and  outflow  pipes 
are  the  same. 

Although  one  can  breathe  through  either  the 
mouth  or  the  nostrils,  the  latter  are  the  natural 
air-passages,  inasmuch  as  they  are  always  open. 
The  larynx  or  opening  into  the  windpipe  is  sit- 
uated hi  front  of  the  throat,  and  is  protected  by 
a  kind  of  lid,  called  the  epiglottis,  which  imme- 
diately closes  under  the  impulse  of  reflex  nerv- 
ous action  whenever  any  particle  of  food  or 


Deep-Breathing  Exercises  95 

drink  is  about  to  be  swallowed.  The  larynx 
containing  the  vocal  cords  is  continuous  with 
the  trachea  or  windpipe.  The  trachea  divides 
into  two  branches  called  the  bronchi.  Each 
bronchus  enters  the  lung  on  its  own  side  and 
divides  into  a  large  number  of  small  branches 
called  bronchial  tubes.  In  the  nose  the  air  is 
warmed  and  moistened  and  the  coarse  particles 
of  dust,  etc.,  are  left  clinging  to  the  damp  and 
sticky  surface.  In  all  exercises  which  call  for 
deep  breathing  such  as  cycling,  running,  moun- 
taineering, rowing,  and  most  games,  the  breath 
should  be  taken  in  as  much  as  possible  through 
the  nostrils.  When  the  organs  of  breathing  are 
forced  into  stronger  action,  the  possible  harm 
which  may  be  done  by  dry,  cold,  or  dust-laden 
air  is  correspondingly  increased. 

Force  in  Inspiration  and  Expiration 

The  lungs  are  not,  as  some  seem  to  think,  a 
support  for  the  chest  walls;  but,  on  the  con- 
trary, tend  to  suck  them  in.  Dr.  Henry  Camp- 
bell of  London  shows  the  elastic  force  or  suction 
exerted  by  the  lungs  under  varying  degrees  of 
expansion  as  follows: — 

At  the  end  of  an  extraordinary  expiration 
0  mm.  Hg. 


96.  Keeping  Physically  Fit 

At  the  end  of  an  ordinary  expiration,  5  mm. 
Hg. 

At  the  end  of  an  ordinary  inspiration,  10 
nun.  Hg. 

At  the  end  of  an  extraordinary  inspiration, 

30  mm.  Hg. 

The  elasticity  of  the  lungs,  in  fact  of  all  the 
tissues  of  the  body,  tends  to  become  less  with 
advancing  years.  When  the  skin  loses  its  elas- 
ticity it  becomes  wrinkled  and  on  account  of 
its  being  permanently  stretched  and  no  longer 
tightly  adapting  itself  to  the  underlying  struc- 
ture, is  thrown  into  folds.  What  is  true  of  the 
skin  is  also  true  of  the  lungs;  the  elasticity  and 
suction  they  exert  diminish. 

Many  women  visit  the  massage  expert,  men 
the  barber  shop,  in  order  to  have  the  face  mas- 
saged. It  is  observed  that  massage  of  the  face 
tends  to  keep  away  wrinkles,  and  gives  a  healthy 
glow  to  the  skin,  making  its  functions  more  ac- 
tive. Just  as  the  skin  may  be  preserved  and 
nourished  by  a  rich  supply  of  blood  through  the 
agency  of  massage  and  proper  care,  so  may  the 
suction  and  elastic  properties  of  the  lungs  be 
preserved  by  the  "massage"  or  deep-breathing 
exercises  such  as  are  illustrated  in  this  paper.  Of 
course,  the  lungs  should  be  carefully  protected 


98  Keeping  Physically  Fit 

from  bronchitis,  pneumonia,  coughing,  etc.,  and 
all  straining  exercises  where  the  thorax  remains 
fixed  should  be  avoided. 

A  number  of  men  have  experimented  in  de- 
termining the  force  of  the  inspiratory  and  ex- 
piratory muscles.  The  early  workers  were  Hales 
and  Hutchinson  of  England,  while  those  of 
more  recent  date  are  Bonders  and  Waldenburg 
of  Germany.  This  force  is  measured  by  means 
of  a  graduated  U-shaped  glass  tube  partly  filled 
with  mercury  to  one  end  of  which  is  attached  a 
flexible  tube,  which  is  applied  to  the  mouth  or 
nose.  In  ordinary  breathing,  according  to 
Waldenburg,  the  mercury  moves  from  1  to  2 
mm. ;  in  forced  breathing  the  movement  is  much 
greater. 

In  average  adult  men,  inspiratory  force  varies 
from  80  to  100  mm.  Hg.,  expiratory  force  from 
100  to  130  mm.  Hg.  In  women  the  former  is 
represented  by  from  60  to  80  mm.  Hg.,  the 
latter  by  from  20  to  1 10  mm.  Hg.  It  will  be  seen 
by  these  figures  that  expiratory  force  is  about 
one-third  greater  than  inspiratory  force. 

A  Chest  Developer 

The  chest  is  enlarged  by  elevation  of  the  ribs 
and  the  descent  of  the  diaphragm.  The  eleva- 


100  Keeping  Physically  Fit 

tion  of  the  ribs  increases  the  sagittal  and  lateral 
diameters  and  the  descent  of  the  diaphragm 
increases  the  vertical  diameter. 

In  ordinary  breathing  the  average  person  has 
very  little  rib  movement  especially  in  the  upper 
part  of  the  chest,  respiration  being  chiefly  ab- 
dominal. It  is  during  fast  walking,  running,  ath- 
letics, gymnastics,  swimming,  games,  and  special 
deep-breathing  exercises,  such  as  are  illustrated 
here,  that  the  upper  diameter  of  the  chest  is 
brought  into  vigorous  action.  In  the  civilized 
woman  it  is  the  upper  part  of  the  chest  that  is 
mostly  used,  but  this  type  of  breathing  is  not 
a  natural  one,  due  to  the  fact  that  the  dia- 
phragmatic action  is  correspondingly  curtailed 
on  account  of  the  restricting  influence  of  stays 
which  interfere  with  the  free  descent  of  the  di- 
aphragm and  the  expansion  of  the  lower  bony 
cage.  It  is  for  this  reason,  claims  Gibson,  an 
authority  on  the  lungs,  that  after  the  age  of 
fourteen  the  lower  transverse  diameter  of  the 
chest  is  less  in  the  civilized  woman  than  the 
upper,  the  reverse  being  the  case  in  man.  It 
naturally  follows,  then,  if  tight  dress  or  restrict- 
ing corsets  are  worn,  that  chest  development 
will  be  retarded.  The  practice  of  tight  lacing 
common  among  the  fashionably  dressed  women 


Deep-Breathing  Exercises          101 

of  a  few  years  ago  was  criminal  because  it  not 
only  impeded  proper  breathing,  but  cramped 
the  action  of  the  heart,  stomach,  and  other  in- 
ternal organs,  and  thereby  injured  them.  Deep 
breathing  is  the  best  chest  developer. 

I  found  my  chest  larger  after  a  two  days' 
walk  of  one  hundred  miles  than  before.  Ath- 
letes who  do  nothing  but  run,  get  a  larger  girth 
of  chest.  Of  course,  the  swing  of  the  arms  assists 
in  this,  but  the  greater  portion  of  the  develop- 
ment is  due  to  the  deep  breathing. 

There  are  so  many  forms  of  breathing  ad- 
vocated for  singers  and  others  that  one  is  apt 
to  become  confused.  The  following  are  some 
of  the  forms  that  are  recommended;  Clavicular, 
pure  lower  costal,  lower  costo-abdominal,  pure 
abdominal,  and  abdominal-costal. 

Each  of  these  systems  has  its  devotees,  and 
I  shall  not  try  to  discuss  them  pro  and  con,  but 
shall  direct  attention  to  what  I  consider  the  best 
kind  of  deep-breathing  exercises.  The  above 
systems  may  be  better  for  singers,  but  the  ex- 
ercises herein  illustrated  are  the  most  efficient 
for  the  woman  who  desires  a  large  and  elastic 
chest  and  bust. 

i  There  are  some  modifications  in  normal  re- 
spiratory movements  in  such  acts  as  singing, 


102  Keeping  Physically  Fit 

crying,  shouting,  coughing,  sighing  and  talking, 
which  require  considerable  nervous  and  muscu- 
lar energy,  and  they  have  a  beneficial  influence 
upon  the  functions  of  the  body. 

To  interfere  with  these  acts  is  sometimes  in- 
jurious. Take  the  child,  for  instance;  it  is  not 
always  best  to  repress  its  cry.  Dr.  Campbell 
claims  that  crying,  especially  in  women,  favors 
the  proper  expansion  of  the  lungs,  accelerates 
the  circulation  of  the  blood,  deadens  the  effects 
of  pain,  and  relieves  nerve  tension.  Some  one 
has  said  that  women  who  are  able  to  find  relief 
in  tears,  keep  their  youth  longer  than  those  who 
repress  them.  Singing  is  beneficial  because  it 
develops  the  chest  and  tends  to  ward  off  diseases 
of  the  lungs.  Professional  singers  are  compara- 
tively free  from  pulmonary  disease.  To  be  a 
public  singer  one  must  have  a  good  chest  devel- 
opment and  take  both  breathing  and  muscular 
exercises;  in  fact,  the  famous  singer  must  live 
a  hygienic  life.  I  frequently  have  the  students 
in  the  gymnastic  classes  sing  a  college  song 
while  performing  dancing  steps  or  other  light 
exercises,  not  only  for  pleasing  variety,  but  on 
account  of  the  benefit  to  the  lungs.  Children 
should  be  taught  to  sing  both  at  home  and  in 
school. 


A  B 

FIG.  38 

From  starting  position,  Fig.  1,  position  1,  raise  arms  side- 
ward as  in  position  A,  inhaling.  Bring  arms  forward  and 
lower  head  forward  as  in  position  B,  exhaling.  Lower  arms 
and  repeat. 


104  Keeping  Physically  Fit 

The  act  of  shouting  is  emotional.  The  shout- 
ing of  children  at  play  is  the  outcome  of  exu- 
berant1 emotion  and  pent-up-neuro  muscular 
energy  and  the  game  or  play  is  enchanced  by 
this  outburst.  When  I  was  a  physical  director 
in  the  Y.  M.  C.  A.,  and  had  more  than  a  hundred 
boys  between  the  ages  of  twelve  and  sixteen 
years  in  my  charge,  I  often  resorted  to  the  fol- 
lowing. When  the  boys  were  in  school  all  day, 
under  restraint  and  bubbling  over  with  neuro- 
muscular  energy  so  I  could  hardly  get  their 
attention,  I  would  take  out  my  watch  and 
announce  that  I  desired  every  boy  to  shout  and 
yell  for  the  following  five  minutes.  It  always 
worked  like  a  charm.  In  like  manner,  the 
hurrahs  of  the  applauding  multitude,  the  yells 
of  frenzied  baseball  fans,  the  cheering  of  specta- 
tors at  a  football  game,  may  so  exalt  the  emotion 
as  to  induce  a  condition  bordering  upon  ecstasy. 
Shouting  is  an  emotion  that  is  spontaneous  with 
both  the  individual  and  the  mass  and  should 
not  be  repressed.  Women  should  shout  at  every 
opportunity,  and  if  this  is  denied  them,  singing 
should  take  its  place. 

Yawning  is  another  excellent  lung  exercise, 
but  is  often  repressed,  especially  in  society.  It 
seems  to  be  an  effort  upon  the  part  of  nature 


Deep-Breathing  Exercises  105 

to  arouse  one  from  a  cramped  or  tiresome 
position  of  the  body.  There  is  a  tendency  to 
yawn  and  stretch  when  one  awakens  in  the  morn- 
ing and  one  should  encourage  these  and  stretch 
in  every  conceivable  way.  The  cat  yawns  and 
stretches  a  great  deal  upon  awakening  and 
usually  the  lower  animals  do  nothing  unnatural. 
The  act  of  laughing  is  very  stimulating  to  the 
system  and  an  excellent  form  of  breathing  ac- 
companies it.  It  is  nature's  device  for  exercising 
the  internal  organs  and  giving  pleasure  at  the 
same  time.  Laughter  begins  in  the  lungs  and 
diaphragm,  setting  the  liver,  stomach,  and  other 
internal  organs  in  a  quick  jelly-like  vibration, 
which  gives  a  pleasant  sensation  and  exercise 
almost  equal  to  horseback  riding.  It  brightens 
the  eye,  increases  perspiration,  and  expands  the 
chest.  That  exquisite  poise  called  health,  which 
is  overbalanced  by  a  sleepless  night,  bad  news, 
grief,  or  anxiety,  is  often  righted  and  wholly  re- 
stored by  a  hearty  laugh.  "Laugh  and  grow 
fat"  has  become  proverbial.  A  laughing  sunny 
person  brightens  and  cheers  every  one  with 
whom  he  comes  in  contact.  Certainly  laughter 
doeth  good  like  medicine,  not  only  to  the  physi- 
cian who  prescribes  it  but  to  the  patient  who 
receives  it. 


106  Keeping  Physically  Fit 

Talking  is  an  act  that  is  beneficial  especially 
to  the  lungs.  The  nervous  energy  underlying 
thought  is  discharged  to  the  muscles  involved 
in  speech  and  gesture.  Both  voice  and  gesture 
can  be  modified  to  convey  subtile  shades  of 
thought  and  feeling,  which  cannot  find  expres- 
sion in  writing.  Talking  then  is  stimulating 
hi  proportion  to  the  gesture  accompanying  it. 
We  can  see  how  impressive  gesture  is  in  the 
movement  of  the  arm  in  the  German  and  the 
shrug  of  the  shoulder  in  the  Frenchman,  the 
minister  and  the  public  speaker,  in  order  to 
emphasize  what  is  being  said,  and  they  thereby 
get  more  physical  exercise  than  one  would  sup- 
pose. 

School  teachers  and  those  who  use  the  voice 
much  during  the  day  need  less  physical  training 
than  others.  In  fact,  few  things  are  more  cal- 
culated to  stimulate  the  body  or  to  arouse  it 
from  lethargy  than  animated  conversation.  In 
talking  as  in  laughing,  singing,  shouting  and 
crying,  in-breathing  is  short,  while  out-breathing 
is  prolonged,  and  this  is  an  excellent  form  of 
lung  gymnastics.  Dr.  Campbell  claims  that 
talking  is  conducive  to  longevity. 


A  B 

FIG.  39 

From  position  A,  hands  behind  neck,  head  lowered  for- 
ward and  elbows  forward,  inhale  deeply  as  elbows  are  forced 
backward  and  head  raised  as  in  position  B.  Exhale  from  B 
to  A  position. 


108  Keeping  Physically  Fit 

Its  Effects  and  the  Best  Kind  of  Exercises 

Deep  breathing  highly  oxygenates  the  blood 
and  eliminates  waste  products  from  the  body. 
There  is  an  exchange  of  gases  which  takes  place 
between  the  capillaries  and  the  tissues  in  which 
the  blood  from  the  lungs  parts  with  its  oxygen 
and  absorbs  carbon  dioxide  which  is  thrown  out 
in  the  breath.  The  brain  is  affected  by  deep 
breathing  as  is  shown  by  its  tendency  to  cause 
giddiness,  but  this  feeling  soon  wears  off  in  those 
who  cultivate  the  habit. 

W.  Marcet,  M.  D.,  F.  R.  S.,  says  that  deep 
breathing  increases  the  power  of  sustained 
nervous  effort.  He  claims  that  a  man  who  in 
ordinary  breathing  lifted  a  weight  of  four  pounds 
two  hundred  times  in  succession  after  a  rest 
and  deep  breathing  for  two  minutes  lifted  the 
same  weight  seven  hundred  times. 

Deep  breathing  quiets  the  nerves  and  is  use- 
ful in  neurasthenia  as  it  increases  the  will  power. 
When  troubled  with  insomnia  I  have  secured 
sleep  by  going  to  an  open  window  and  taking 
deep  breaths  for  five  minutes.  I  know  of  many 
others  whom  the  same  treatment  helped. 

Deep  breathing  will  very  often  relieve  consti- 
pation and  indigestion,  due  to  the  vigorous  rise 


110  Keeping  Physically  Fit 

and  fall  of  the  diaphragm.  Add  to  this  the  in- 
fluence of  powerfully  oxygenated  blood,  and  the 
intestines  perform  their  peristaltic  movements, 
which  are  necessary  for  digestion,  with  more 
energy. 

Exercise  is  especially  effective  in  relieving 
constipation.  In  medical  gymnastics,  deep- 
breathing  exercises  are  used  in  ansemia,  nervous 
and  digestive  disorders  of  the  circulation. 

Now  for  the  exercises.  In  deep-breathing  ex- 
ercises we  should  aim  for  the  following  results: 
to  strength  the  muscles  of  ordinary  breathing, 
as  the  diaphragm;  to  strengthen  the  extra  mus- 
cles of  breathing  such  as  those  of  the  shoulders, 
arms,  and  back.  We  should  endeavor  to  pre- 
serve and  increase  the  elasticity  of  the  lungs,  to 
develop  evenly  all  their  parts,  to  heighten  per- 
manently then*  capacity.  Still  other  objects 
should  be  to  expand  the  chest,  to  deepen  the 
ordinary  breathing  and  reduce  its  rate,  and 
stimulate  the  circulation  of  the  blood.  There 
are  thousands  of  air  cells  in  the  lungs  that  or- 
dinarily are  inactive  and  are  used  only  in  the 
act  of  deep  breathing.  If  one  persists  in  deep 
breathing  for  some  time  these  dormant  cells 
eventually  associate  in  the  ordinary  act  of 
breathing. 


A  B 

FIG.  41 

Hands  clasped  across  abdomen,  inhale  and  press  in  for- 
cibly as  in  position  A.  Exhale  and  release  as  in  position  B. 
Perform  each  of  the  seven  deep  breathing  exercises  from 
five  to  ten  times  each.  • 


112  Keeping  Physically  Fit 

The  best  deep-breathing  exercises  are  those 
that  are  accompanied  by  muscular  positions 
and  movements  which  favor  or  assist  the  act  of 
in-breathing  and  out-breathing.  Authorities  dif- 
fer as  to  whether  or  not  more  air  is  received  in 
the  lungs  hi  the  various  muscular  movements 
which  I  have  used  in  this  article.  While  they 
are  fighting  it  out  we  shall  use  the  arms,  head, 
shoulders,  etc.,  in  connection  with  deep  breath- 
ing, because  these  movements  do  strengthen 
the  muscles  required  in  this  act,  and  give  the  re- 
sults that  we  are  seeking. 

Some  physical  culturists  advocate  taking  a 
deep  breath  and  holding  it  for  a  considerable 
time.  I  can  see  no  good  results  from  this 
method,  but  rather  an  injury  as  the  lungs  are 
liable  to  strain,  and  again,  this  would  mean  the 
reabsorption  of  air  that  should  be  expelled.  Of 
course,  holding  the  breath  a  few  seconds,  as  in 
singing,  and  laughing,  or  bending  forward,  as 
in  Fig.  12,  Chapter  I  is  not  injurious,  but  rather 
beneficial. 

You  will  observe  that  the  muscular  positions 
tend  to  favor  the  inspiration  during  the  in- 
breathing, and  to  contract  the  chest  during  the 
out-breathing,  in  order  to  expel  more  ah-  in  the 
ordinary  expiration.  If  the  lungs  become  sore  or 


Deep-Breathing  Exercises  113 

if  you  get  dizzy  at  first,  decrease  the  amount. 
I  am  leaving  the  amount  of  exercise  that  should 
be  performed  daily  to  your  judgment,  just  as  you 
must  determine  the  amount  of  food  that  you 
should  eat.  The  best  tune  to  do  your  deep 
breathing  is  in  the  morning  before  dressing,  as 
tight  or  encumbering  dress  restricts  freedom  of 
motion.  Any  time,  however,  is  better  than  the 
omission  of  these  lung  gymnastics.  During  the 
day,  when  the  chest  feels  cramped,  go  to  an  open 
window,  practice  one  or  two  of  these  exercises, 
and  you  will  be  surprised  at  the  refreshed  feel- 
ing. 

Now,  in  closing,  let  me  say  a  word  concerning 
fresh  air.  It  is  as  important  to  get  this  as  it  is 
to  breathe  deeply.  Be  sure  you  have  plenty  of 
fresh  air  during  sleeping  hours.  There  will  be 
difficulties  to  overcome  hi  the  sleeping  apart- 
ment during  the  winter,  but  if  you  realize  that 
fresh  air  is  very  necessary,  your  ingenuity  will 
solve  the  problem.  Re-read  this  chapter,  start 
the  breathing  exercises,  practice  them  six 
months,  and,  well,  I  shall  let  you  pass  your  own 
judgment  regarding  their  merit. 


CHAPTER  V 

ADDITIONAL  METHODS  FOR  KEEPING  FIT 

THE  first  thing  to  consider  in  keeping  phys- 
ically fit  is  a  look  forward  to  the  welfare  of  the 
succeeding  generation.  In  other  words,  the  all 
important  thing  is  to  be  well  born. 

This  being  well  born,  or  the  new  movement 
called  "Eugenics,"  is  an  application  of  modern 
science  to  improve  the  race.  It  is  not,  as  some 
seem  to  think,  anything  like  the  old  Spartan 
practice  of  infanticide,  but,  as  the  Greek  deri- 
vation of  the  word  shows,  the  science  of  right 
breeding.  Sir  Francis  Galton  invented  the  word 
to  express  his  ideal  for  founding  a  world  move- 
ment to  improve  mankind.  Eugenics  does  not 
propose  to  do  violence  to  any  humanitarian  or 
Christian  effort  nor  does  it  sanction  "compul- 
sory or  government-made  marriages."  It  does, 
however,  advocate  proper  mating  and  love  mar- 
riages. When  men  and  women  come  to  see  and 
admire,  as  in  ancient  Greece,  the  ideally  phys- 
ical perfect  they  will  fall  in  love  on  that  basis 
and  not  through  ambition  to  acquire  property 
or  title.  The  farmer  selects  the  best  seed  for 

114 


Additional  Methods  for  Keeping  Fit     115 

propagation  and  the  best  livestock  for  breeding. 
In  like  manner  intelligent  thought  should  be 
given  to  the  birth  and  rearing  of  the  child.  Par- 
ents should  be  well  mated,  healthy,  and  strong, 
in  order  to  produce  vigorous  children. 

If  a  child's  bodily  foundation  is  weakened  on 
account  of  heredity  it  means  that  much  of  the 
child's  future  life  will  be  spent  in  propping  up 
and  fortifying  weak  parts  hi  order  to  ward  off 
a  tendency  to  sickness  and  disease  and,  in  some 
cases,  even  to  keep  alive.  The  child's  fitness  up 
to  the  time  it  is  capable  of  doing  things  for  itself 
should  be  governed  by  its  parents.  Special  pains 
should  be  taken  to  inform  the  child  concerning 
things  of  a  sexual  nature.  If  the  parent  does  not 
impart  this  knowledge,  then  it  will  come  from 
the  street  or  some  other  vicious  or  questionable 
quarter.  The  so-called  modesty  which  with- 
holds untainted  sexual  instruction  from  the 
child  is  farcical  and  nothing  short  of  criminal 
negligence.  Rather  than  omit  this  duty  en- 
tirely I  should  even  advocate  that  a  father  in- 
form his  daughter  or  a  mother  her  son. 

In  sex  hygiene  "  a  little  knowledge  is  a  danger- 
ous thing,"  and  the  parent  should  not  stop  with 
partial  instruction,  enough  to  cause  inquisitive- 
ness,  but  should  discuss  the  subject  thoroughly 


116  Keeping  Physically  Fit 

and  with  tact.  If  to  be  forewarned  is  to  be  fore- 
armed, then  let  us  give  the  child  those  imple- 
ments of  warfare  in  the  form  of  sound  and  whole- 
some advice,  experience  which  we  adults  have 
gained  hi  the  hard  and  exacting  school  of  ex- 
perience, hi  order  that  the  child  may  be  able  to 
defend  itself  against  immoral  contagion.  The 
saying  "Where  ignorance  is  bliss  it  is  folly  to  be 
wise"  is  misleading  because  the  American  child 
is  wise  concerning  things  of  a  sexual  character 
in  most  cases  before  he  reaches  his  teens. 

The  American  parent  as  a  rule  does  not  teach 
the  child  and  so  the  subject  of  sexual  hygiene 
should  be  taught  hi  the  school  or  college.  I 
would  not  for  a  moment,  however,  advocate  that 
the  ordinary  teacher  impart  this  knowledge. 
Just  as  specially  trained  physical  directors  and 
medical  inspectors  are  employed  hi  the  school 
system,  so  should  sexual  hygiene  be  taught  by 
a  specialist.  Systematic  instruction  in  sexual 
hygiene  would  go  far  to  solve  our  present  and 
complex  divorce  problem.  The  granting  of 
divorces  has  been  growing  steadily  for  the  past 
decade.  In  the  community  at  large  there  is  a 
divorce  for  every  eleven  marriages.  Among 
graduates  of  women's  colleges  the  percentage 
of  divorces  has  been  very  low.  In  Smith  College, 


Additional  Methods  for  Keeping  Fit     117 

but  one  in  eighty-seven  graduates  have  gone 
through  the  divorce  courts  and  Vassar  claims 
an  even  smaller  percentage.  It  is  true  also  that 
the  percentage  of  divorces  among  men  graduates 
is  less  than  among  men  in  general.  Scarcely 
any  college  class  has  a  divorce  for  each  eleven 
marriages,  and  any  list  of  alumni  as  a  whole  is 
far  below  the  general  average. 

If  sexual  hygiene  were  taught  to  our  children 
in  school  or  in  college  they  would  avoid  those 
follies  of  youth  that  are  so  apt  to  produce  a  life 
of  disease  and  distress  ever  after.  Ex-President 
of  Harvard,  Dr.  Charles  W.  Eliot,  believes  that 
hi  order  to  prevent  disasters  to  the  young  that 
arise  from  ignorance,  systematic  instruction 
should  be  given.  "The  policy  of  silence"  says 
Dr.  Eliot,  "has  failed  everywhere.  If  anyone 
protests  that  this  educational  process  will  abol- 
ish innocence  and  make  a  matter  of  common  talk 
the  tenderest  and  most  intimate  concerns  hi 
human  life,  let  him  consider  that  virtue  and  not 
innocence  is  manifestly  God's  object  and  end 
for  humanity/' 

Good  Eating  and  Drinking 

The  next  condition  in  keeping  fit  is  the  forma- 
tion and  cultivation  of  proper  habits.  There  are 


118  Keeping  Physically  Fit 

so  many  theories  concerning  our  dietary  that 
one  is  apt  to  become  confused.  Some  advocate 
fasting  from  one  to  thirty  days.  Others  believe 
that  we  cannot  eat  too  much,  while  still  others 
favor  diets  exclusively  of  flesh  or  vegetables  or 
raw  foods.  While  the  statement  of  Thomas 
Jefferson  that  "No  man  when  he  comes  to  die 
will  ever  repent  of  having  eaten  too  little,"  is 
very  true,  still  the  fasting  enthusiast  is  usually 
an  extremist  and  may  do  irreparable  injury  to 
his  nervdus  system.  Upton  Sinclair  and  other 
writers  have  recently  so  eulogized  the  fast  that 
it  has  almost  become  a  fad,  and  a  dangerous  one, 
especially  when  employed  without  careful  med- 
ical advice  and  supervision. 

Food  is  an  essential  to  life  and  the  body  is 
constantly  using  up  material.  If  food  is  with- 
held the  body  will  consume  itself  and  thereby 
lose  weight.  The  effects  of  this  consumption  of 
the  body  tissues  to  supply  the  necessary  demand 
for  food  are  well  known  among  the  medical 
profession,  for  they  have  been  carefully  studied 
in  certain  diseases  in  which  the  body  consumes 
itself,  such  as  diabetes.  In  advanced  stages  of 
this  disease  the  body  lacks  the  ability  to  utilize 
ordinary  food  to  such  a  degree  that  for  the  main- 
tenance of  life  it  is  compelled  to  draw  upon  the 


Additional  Methods  for  Keeping  Fit     119 

muscles  and  other  tissues  for  sustenance.  The 
studies  that  have  been  made  of  these  conditions 
have  shown  that  whenever  the  body  is  com- 
pelled to  feed  upon  itself,  certain  deadly  poisons 
are  formed  which  have  a  most  deleterious  effect, 
and  when  produced  in  sufficient  quantity,  result 
in  death.  A  rest  of  the  digestive  apparatus  for 
a  meal  or  even  a  day  may  produce  good  results 
in  certain  stages  of  obesity  or  in  indigestion,  but 
the  better  plan  would  be  to  reduce  the  amount 
and  the  kind  of  food.  Why  should  one  throw 
away  forty  or  fifty  pounds  of  good  sound  tissue 
for  the  purpose  of  eliminating  two  pounds  of 
waste.  The  price  is  too  great  and  the  experiment 
too  dangerous. 

Woods  Hutchinson,  M.  D.,  claims  that  the 
body  does  not  absorb  more  wholesome  food  than 
is  good  for  it,  and  that  what  is  not  needed  is 
thrown  off  by  the  organs  of  elimination.  He 
epigrammatically  claims  that  "Man  biolog- 
ically considered,  is  nothing  but  a  stomach  and 
its  appendages.  The  stomach  is  the  real  seat 
of  the  emotions,  and  the  physiologic  home  of 
the  soul.  As  with  money  on  a  journey,  to  have 
enough  you  must  always  have  too  much." 
Solomon  was  a  wise  old  man  and  put  overeating 
(gluttony)  and  drunkenness  in  the  same  class, 


120  Keeping  Physically  Fit 

stating  that  these  would  result  in  poverty  (Prov. 
23:21).  Overeating,  like  any  other  bad  habit, 
grows  on  one,  and  Holy  Writ  again  informs  us 
that  Esau  sold  his  birthright  for  a  bowl  of  pot- 
tage. Just  think  of  a  man  selling  his  inheritance 
for  one  overindulgence  at  the  festive  board.  In 
overeating  where  can  one  draw  the  line,  how 
much  may  he  eat?  Too  much  of  anything  is 
too  much  and  especially  is  this  true  of  eating,  as 
can  be  seen  in  the  increase  of  diseases  due  to 
faulty  metabolism  or  errors  of  eating,  while  on 
the  other  hand  contagious  diseases  are  decreas- 
ing. 

Dr.  Hutchinson  further  contends  that  the 
frugal  poor  have  the  highest  death  rate,  a  phe- 
nomenon due  to  the  dangers  of  underfeeding. 
The  mortality  of  the  poor  is  greater  than  among 
the  more  fortunate.  Undereating  may  raise  the 
death  rate,  but  improper  eating  of  greasy,  ill 
prepared  foods,  together  with  an  unhygienic, 
congested  environment  is  much  more  respon- 
sible for  this  condition. 

Sir  Lauder  Brunton  of  England  says:  "More 
people  in  this  country  shorten  then*  lives  by 
overeating  than  by  starvation,  and  an  unneces- 
sary excess  of  animal  food  not  only  leads  to  phys- 
ical disorders,  but  to  an  irritable  and  irascible 


Additional  Methods  for  Keeping  Fit 

frame  of  mind."  This  is  just  as  true  in  America. 
No  sensible  person  will  contest  the  statement 
that  over-activity  of  an  organ  may  be  followed 
by  its  exhaustion.  This  is  what  happens  when 
great  quantities  of  food  are  eaten.  The  stomach, 
liver,  kidneys,  pancreas,  and  intestines  become 
exhausted  and  these  instead  of  eliminating  cer- 
tain poisons  throw  them  out  into  the  system, 
causing  disease.  The  proverb  of  the  early  Ro- 
mans that  "  Everything  in  excess  becomes  a 
vice"  is  especially  applicable  to  overeating  and 
overdrinking. 

Doctor  Harvey,  discoverer  of  the  circulation 
of  the  blood,  in  his  report  on  the  autopsy  of 
Thomas  Parr  of  England  who  is  said  to  have 
lived  to  the  age  of  one  hundred  and  fifty-two 
years  and  nine  months,  attributed  his  death  to 
the  change  from  his  frugal  diet  of  cheese,  milk  in 
every  form,  and  coarse  hard  bread,  to  the  rich 
feeding  he  received  in  London.  The  present  life 
free  from  care,  owing  to  its  simplicity,  con- 
tributed to  his  very  advanced  age  or,  as  Harvey 
pithily  put  it,  '-'sorry  fare,  but  free  from  care." 

In  contrast  to  Parr,  Conarro  became  ill  at 
forty  through  immoderate  living.  He  recovered 
his  health  by  reducing  his  food  to  the  necessary 
amount  only  and  then  lived,  happy  and  healthy, 


Keeping  Physically  Fit 

to  one  hundred  years.  Horace  Fletcher  and 
others  have  recovered  their  health  through  mod- 
eration in  eating  after  having  come  near  to 
death  by  excesses. 

Professor  Bouchard,  the  eminent  French 
physiologist,  shows  that  combustion  in  the  body 
gives  rise  to  the  same  ultimate  products  as  burn- 
ing outside  of  the  body,  that  the  system  is  a 
great  factory  of  poisons.  Bread,  potatoes  or 
fat  burned  in  a  furnace  produce  not  only  heat 
but  smoke,  ashes,  and  possibly  imperfectly 
burned  products.  The  same  products  are  found 
when  foods  are  burned  in  the  body.  Poisonous 
gases  such  as  carbon  dioxide  are  carried  off  by 
the  lungs.  The  ashes  are  carried  off  by  the 
kidneys,  while  imperfectly  burned  products  cor- 
responding to  the  cinders,  ashes,  and  clinkers 
of  coal  or  wood,  may  be  left  in  the  tissues  caus- 
ing mischief  later.  A  fire  choked  with  ashes  as 
in  overeating  does  not  draw  well  and  burns  with 
difficulty.  This  residuum  may,  in  the  case  of  the 
human  furnace,  result  in  an  excess  of  fat.  I  can- 
not see  the  sense  of  carrying  around  fifty  or 
more  pounds  of  "excess  baggage" — superfluous 
flesh.  The  fire  may  go  out  for  two  causes. 
Either  it  needs  fuel,  as  in  fasting,  or  it  is 
choked,  as  in  overeating. 


Additional  Methods  for  Keeping  Fit     123 

All  articles  of  diet  can  be  classified  under 
three  principal  heads, — proteids,  carbohydrates, 
and  fats. 

If  the  average  man  weighing  150  pounds  re- 
quires about  sixty  grammes  (2  ounces)  of  pro- 
tern  a  day,  the  hardest  working  person  would 
not  require  more  than  double  that  amount  or 
four  ounces.  According  to  these  figures  we  are 
nearly  all  eating  too  much  protein  and  with 
serious  results.  The  proteins  are  the  structure- 
builders  of  the  body.  They  are  comparable  to 
the  iron  and  steel  that  are  used  from  tune  to 
time  to  repair  the  engine  and  replace  worn  parts 
of  the  locomotive,  while  the  starches,  fats,  and 
sugars,  are  the  coal  that  feeds  it.  The  body  is 
unable  to  store  up  proteins.  When  one  eats 
more  of  this  substance  than  is  daily  required  to 
replenish  the  waste  of  the  body,  it  must  be  im- 
mediately split  up  in  the  system,  and  its  irritat- 
ing ashes  (poisons)  carried  off  by  the  eliminating 
organs.  The  overeating  of  sugars,  starches,  or 
fats,  is  not  such  a  serious  matter  because  they 
may  accumulate  as  fat  or  add  extra  fuel  to  the 
fires  of  the  body. 

One  may,  while  not  overeating  as  far  as  bulk 
of  food  is  concerned,  still  be  overfed  in  proteins. 
The  low  protein  diet  is  better  as  it  favors  re- 


124  Keeping  Physically  Fit 

covery  from  many  diseases  such  as  rheumatism, 
neuralgia,  sick  headaches,  biliousness  and  many 
forms  pf  indigestion  and  constipation.  It  also 
increases  the  resistance  of  the  body  to  disease 
and  other  poisonous  influences.  As  so  little 
protein  is  required  hi  our  dietary  we  can  very 
profitably  dispense  with  meat  entirely  espe- 
cially hi  the  summer  time.  Meat  may  be  re- 
placed by  milk  which  in  healthy  stomachs  and 
intestines  is  very  easily  absorbed.  Again  milk 
contains  hi  a  wonderful  combination  all  the 
three  main  groups  of  foods. 

Proper  chewing  of  food  is  one  of  the  great 
secrets  of  good  digestion.  I  believe  in ' '  Fletcher- 
ism"  but  not  to  the  extent  of  chewing  the  food 
till  it  becomes  liquid  or,  as  someone  has  said, 
"till  it  swallows  itself."  The  idea  of  perfect 
mastication  may  be  carried  too  far,  as  in  the 
rejecting  or  refusing  to  swallow  bits  of  fruit, 
vegetable,  or  cereal  pulp  that  cannot  be  com- 
pletely liquefied.  The  cellulose  matter  contained 
in  food  is  quite  necessary  in  order  to  increase  in- 
testinal activity.  Foods  such  as  meats,  which 
are  completely  digested  and  leave  no  residue,  are 
constipating.  One's  diet  should  consist  of  a 
laxative  and  a  bulky  food.  Those  of  a  laxative 
nature  are  baked  apples,  pears,  tomatoes,  barley, 


Additional  Methods  for  Keeping  Fit     125 

cherries,  grapes,  prunes,  peaches,  strawberries, 
raspberries,  currants,  green  corn,  figs,  dates,  oat- 
meal, plums,  grape  fruit,  and  rhubarb.  Foods 
which  contain  bulk  and  relieve  constipation  are 
lettuce,  celery,  carrots,  turnips,  raw  cabbage, 
asparagus,  cauliflower,  and  sterilized  bran. 
Foods  which  are  both  bulk  and  laxative  are 
whole  wheat  bread,  spinach,  dandelion,  and 
pineapples.  We  need  bulk  just  as  the  horse  re- 
quires hay.  Too  much  chewing  (Fletcherizing) 
or  a  too  concentrated  diet,  will  make  a  man, 
like  a  horse,  "go  stale." 

The  diet  of  the  "faddist"  should  be  cau- 
tiously approached  and  would  be  better  shunned. 
The  normal  appetite  is  a  trustworthy  guide,  and 
what  one  craves  is  usually  what  one  ought  to 
have.  The  Eskimo,  for  instance,  requires  an 
enormous  amount  of  hydrocarbons  in  order  to 
keep  up  bodily  heat,  and  so  he  consumes  great 
quantities  of  seal  oil  and  whale  blubber.  In 
contrast,  the  inhabitant  of  the  tropical  climate 
finds  heat-producing  food  superfluous,  and  sub- 
sists largely  on  fruits  and  grains.  If  the  child 
demand  candy  it  should  be  supplied  in  a  whole- 
some form  such  as  sugar  and  fruit. 

The  most  practical  diet  for  the  system  is  a 
little  of  everything  and  not  too  much  of  any  one 


126  Keeping  Physically  Fit 

article  of  food.  Chew  the  food  thoroughly  and 
omit  those  things  which  experience  has  shown 
to  be  harmful.  It  requires  about  four  hours  to 
digest  a  meal  and  we  should  not  eat  oftener 
than  every  six  hours  in  order  to  give  the  diges- 
tive apparatus  a  couple  of  hours'  rest,  and  the 
ten-minute  rest  before  and  after  a  meal  is  a 
digestive  aid. 

Water  is  one  of  the  principal  bodily  constit- 
uents. It  is  the  agent  for  dissolving  and  re- 
moving waste  products,  and  the  average  person 
should  drink  from  six  to  ten  glasses  a  day,  one 
or  two  upon  rising  and  retiring,  and  before 
each  meal.  Too  much  liquid  during  the  meal, 
however,  dilutes  the  digestive  juices  and  retards 
digestion. 

Exercise,  Air,  Bathing,  Rest,  and  Sleep 

The  best  kind  of  physical  exercise  that  one 
can  indulge  in  is  that  which  is  pleasing,  easy, 
beneficial,  and  safe.  The  more  one  enters  into 
the  spirit  of  the  exercise  the  greater  the  results 
both  to  mind  and  body.  Exercise  may  be  clas- 
sified, according  to  ago,  as  follows: 

Bowling,  cricket,  golf,  horseback  riding, 
swimming,  and  walking,  may  be  indulged  in 
freely  between  the  ages  of  twelve  and  sixty; 


Additional  Methods  for  Keeping  Fit     127 

boxing,  wrestling,  mountain  climbing,  and  row- 
ing, from  sixteen  to  forty.  Calisthenics  or  "free 
gymnastics"  may  be  included  in  the  first  clas- 
sification as  they  do  not  unduly  tax  any  group 
of  muscles.  Walking  as  an  exercise  is  second 
to  none,  as  a  six-mile  daily  walk  is  equivalent 
to  the  lifting  of  150  tons  one  foot  high,  from  the 
standpoint  of  physics.  Swimming  develops 
every  muscle,  educates  the  coordinative  powers, 
and  as  an  accomplishment  it  may  mean  the 
saving  of  a  life.  Daily  exercise  out  of  doors 
sharpens  the  appetite,  quickens  the  digestion, 
and  increases  the  circulation  of  the  blood.  Out- 
side of  the  realm  of  diet,  no  other  element  has 
so  great  an  influence  upon  bodily  nutrition  as 
exercise. 

Good  Air 

A  constant  supply  of  fresh  air  is  the  most  im- 
portant of  the  needs  of  the  human  body.  One 
would  think  that  eating  and  dressing  were  par- 
amount on  account  of  the  attention  given  them, 
whereas  were  the  process  of  breathing  interfered 
with  for  but  five  minutes,  one  would  die.  The 
air  should  be  pure  as  well  as  fresh.  The  problem 
that  confronts  the  builder  of  to-day  is  to  con- 
struct houses  and  public  places  so  that  the  rooms 
may  be  constantly  flushed  with  fresh  pure  air. 


128  Keeping  Physically  Fit 

In  the  long  ago,  man  breathed  in  the  open  air 
as  did  other  animals.  Later  he  took  to  caves, 
which,  becoming  more  elaborate  with  rooms 
cut  hi  the  rock,  developed  eventually  into  the 
modern  apartment.  Men  will  never  return  to 
the  primitive  method  of  living  in  the  open  any 
more  than  he  will  assume  the  walk  of  the  quad- 
ruped. Almost  every  person  knows  that  stag- 
nant water  is  impure  and  will  refuse  to  drink 
it  under  ordinary  circumstances.  Stagnant  air 
is  just  as  harmful,  yet  few  people  insist  in  like 
manner  in  avoiding  it.  From  four  to  five  hours 
should  be  spent  hi  the  open  air  daily  where 
possible.  As  most  of  us  in  the  cities  cannot  do 
this,  then  our  sleeping  apartments  should  have 
a  constant  supply  of  fresh  ah".  The  sleeping 
porch,  sleeping  with  the  head  out  of  the  win- 
dow, the  use  of  the  window  tent  and  other  de- 
vices, will  be  employed  for  fresh  ah*  sleeping  if 
we  realize  we  need  pure  ah*  and  then  use  our  in- 
genuity to  get  it. 

(•rood  Bathing 

In  order  to  keep  fit  one  must  practice  daily 
bathing.  When  one  stops  to  consider  that  there 
are  about  two  and  a  half  millions  of  sweat  glands 
in  the  skin,  which,  if  placed  end  to  end,  would 


Additional  Methods  for  Keeping  Fit     129 

form  a  body  sewer  more  than  ten  miles  long,  it 
behooves  him  to  keep  those  glands  open  by  daily 
cleansing.  While  the  skin  is  a  protective  cover- 
ing for  the  body,  it  is  also  a  functionating  organ 
as  it  is  richly  supplied  with  blood  vessels  and 
nerves  that  exert  a  powerful  influence  upon  the 
body  for  health  or  disease. 

The  cool  bath  taken  in  the  morning  after  a 
little  exercise  is  a  tonic  to  the  entire  system.  It 
is  one  of  the  best  known  methods  to  avoid  colds. 
By  frequent  cold  baths,  the  skin  becomes  accus- 
tomed to  the  low  temperature,  and  drafts  or  sud- 
den exposure  are  unable  to  disturb  the  circula- 
tion of  the  blood.  There  is  no  one  curative 
agency  better  for  neurasthenia  than  cold  water 
bathing.  The  neurotic  patient,  however,  if 
anaemic  or  under  weight,  should  take  the  bath  in 
a  well-heated  room,  with  just  a  quick  dash  of 
water  in  the  tub,  or  a  second  or  two,  under  a  cold 
shower.  The  method  I  like  best,  considering  on 
account  of  time  and  efficiency,  is  to  kneel  forward 
in  a  bath  tub  and  pour  a  pitcher  of  water  upon 
the  back  of  the  neck  allowing  it  to  run  down  the 
spine.  Then  bend  backward  and  pour  it  on  the 
chest.  If  one  feels  chilly  or  the  lips  appear  blue, 
the  bath  has  been  too  cold  and  should  be  tem- 
pered to  the  requirements  of  each  individual 


130  Keeping  Physically  Fit 

constitution.  Some  think  they  cannot  learn  to 
take  the  cold  bath,  but  I  have  known  very  weak 
persons  to  do  so  with  marked  results,  by  follow- 
ing the  method  I  describe  here.  Begin  to  take 
the  morning  bath  in  July  with  water  as  it  comes 
from  the  water-pipes.  Continue  this  daily  all 
summer  and  fall  and  you  will  find  that  you 
have  gradually  become  hardened  to  the  effects 
of  the  water  as  it  gradually  becomes  colder  dur- 
ing the  fall  months. 

There  are  certain  forms  of  organic  trouble 
where  the  cold  bath  would  be  undesirable  and 
the  advice  of  the  family  physician  should  always 
be  sought  in  those  cases. 

Good  Rest  and  Sleep 

In  chronic  fatigue,  in  neurasthenia,  or  in  phys- 
ical or  mental  exhaustion,  the  body  requires 
rest.  Rest  then  is  an  excellent  way  to  alleviate 
fatigue  as  moderation  in  work  is  the  best  way 
to  avoid  overfatigue.  Letting  up  on  one's 
work  or  complete  cessation  of  work  will  not  al- 
ways bring  the  desired  results  as  the  cause  will 
have  to  be  found  and  combated.  Overeating, 
indulgence  in  a  diet  too  rich  in  proteids,  free 
drinking  of  alcoholic  liquors,  tea,  coffee,  the  use 
of  condiments,  tobacco,  patent  medicines,  and 


Additional  Methods  for  Keeping  Fit     131 

failure  to  secure  exercise,  bathing,  rest  and 
sleep,  are  causes  of  poisons. 

The  air  in  the  bedroom  should  be  as  cool  and 
pure  as  possible  and  the  bed  clothes  should 
never  be  put  over  the  mouth.  A  night  spent 
hi  a  room  that  is  too  warm  never  gives  the  feel- 
ing of  freshness  and  comfort  that  follows  a  sleep 
in  a  cool  room.  The  sleep  is  likely  to  be  fitful 
and  one  will  arise  with  a  feeling  of  heaviness  in 
the  head  and  a  sensation  of  languor  throughout 
the  body.  Persons  suffering  with  insomnia 
should  devote  their  evenings  to  light  occupations, 
avoiding  visits  to  places  that  cause  any  source  of 
undue  pressure  on  the  nervous  system.  People 
leading  a  sedentary  life  should  take  a  walk  after 
supper.  A  warm  bath  before  retiring  will  tend 
to  induce  sleep,  and  often  a  hot  foot  bath  will 
be  found  sufficient.  Those  who  suffer  from 
insomnia  should  not  eat  a  hearty  supper,  for  an 
overburdened  stomach  tends  to  produce  night- 
mare. I  have  often  induced  sleep  by  tiring  the 
eye.  This  may  be  done  by  gazing  upward  for 
some  tune  as  if  one  were  trying  to  see  the  fore- 
head. Bags  or  pillows  stuffed  with  pine  needles 
or  hops  are  soothing  and  tend  to  induce  sleep. 

The  ideal  sleeping  posture  is  that  in  which 
the  body  reclines  on  the  right  side.  Sleeping 


132  Keeping  Physically  Fit 

on  the  back,  especially  in  the  forepart  of  the 
night,  causing  mouth  breathing,  snoring,  night- 
mare, dry  throat,  and  prevents  the  free  flow  of 
blood  from  the  head.  One  should  learn  to  sleep 
by  turns,  first  on  the  right  side,  then  on  the  left, 
the  back,  and  finally  the  abdomen.  The  sleep- 
ing apartment  should  be  dark  and  free  from  any 
disturbing  noises.  In  health,  one  requires  about 
eight  hours'  sleep,  while  the  neurotic  or  anaemic 
should  have  from  eight  to  twelve.  If  the  body 
gets  the  right  amount  of  rest  it  possesses  the 
power  of  automatic  repair.  An  occasional  vaca- 
tion from  business  is  beneficial.  One  day  of 
real  rest  is  necessary  in  order  to  keep  the  human 
mechanism  in  good  working  condition  for  the 
week's  work.  Saturday  should  be  a  national 
holiday  given  over  to  sports,  recreation,  and 
pleasure.  More  and  better  work  can  be  per- 
formed in  five  days  when  one  is  physically  fit 
than  in  six  days  when  one  is  unfit. 


CHAPTER  VI 

MIND   VS.    BODY 

THAT  the  mind  dominates  the  actions  and 
expressions  of  the  body  is  conceded  by  all  writ- 
ers of  note  who  have  made  a  study  of  the  sub- 
ject. Francis  Warner,  M.  D.,  in  his  book  on 
"Physical  Expression"  says,  "Mind  is  the  high- 
est faculty  of  man.  What  mind  is,  we  do  not 
know,  and  probably  we  cannot  know;  but  there 
is  abundant  evidence  that  mind  is  in  some  way 
connected  with  brain  action." 

The  body  is  to  a  large  extent  fashioned  and 
molded  by  the  thought.  If  one  entertains  cer- 
tain thoughts  or  experiences  certain  emotions, 
they  may  have  an  effect  upon  his  body  that  will 
prove  beyond  the  power  of  his  will  to  control. 
For  illustration:  A  man  suffering  from  grief 
may  command  his  features,  but  he  cannot  al- 
ways prevent  tears  from  coming  into  his  eyes. 
If  tempting  food  is  placed  before  one,  he  may 
not  show  his  hunger  by  any  outward  sign,  but 
he  cannot  check  the  flow  of  saliva.  Grief  and 
low  spirits  cause  the  corners  of  the  mouth  to 
droop  and  betray  the  state  of  the  mind  to  the 

133 


134  Keeping  Physically  Fit 

observer.  A  pessimistic  person  will  eventually 
wear  this  "sign,"  on  his  face  continually  be- 
cause he  is  always  looking  at  the  world  through 
blue  spectacles. 

The  Face  as  a  Signboard 

On  the  contrary  a  bright  and  sparkling  eye 
with  a  raised  tendency  of  the  cheeks  and  upper 
lip  is  characteristic  of  a  pleased,  contented  state 
of  mind.  Persons  who  give  way  to  then-  emo- 
tions will  eventually  reveal,  by  the  different 
facial  muscles,  their  dispositions.  The  lines  or 
furrows  on  the  face,  due  to  their  habitual  con- 
traction, will  be  rendered  deeper  and  more  con- 
spicuous. The  expression  of  the  countenance, 
such  as  a  frown,  ofttimes  reveals  the  thoughts 
and  intentions  more  truly  than  do  words.  The 
free  expression  by  outward  signs  of  an  emotion 
intensifies  it,  while  the  repression,  as  far  as  pos- 
sible, will  tend  to  soften  and  subdue  it.  These 
results  follow  partly  from  the  intimate  relation 
that  exists  between  almost  all  the  emotions  and 
their  outward  manifestation,  and  partly  from 
the  direct  influence  of  exertion  on  the  heart  and 
brain. 

Claude  Bernard,  a  great  physiologist,  claims 
that  the  least  excitement  of  the  nerves  reacts 


Mind  vs.  Body  135 

on  the  heart,  that  when  the  heart  is  affected  it 
reacts  on  the  brain,  and  the  state  of  the  brain 
again  reacts,  through  the  pneumogastric  nerve, 
on  the  heart.  This  goes  to  prove  that  under  any 
excitement  or  emotion  there  will  be  much  mutual 
action  and  reaction  between  these,  the  two  most 
important  organs  of  the  body.  How  careful, 
then,  one  should  be  of  his  thoughts  and  imagina- 
tion and  not  allow  them  to  tend  toward  evil  or 
disease.  The  face  evidently  sympathizes  with 
the  thoughts,  for  one  who  constantly  thinks  of 
illicit  things  or  lives  an  immoral  life  soon  begets 
a  sensuous  eye  and  an  impudent  face.  A  crim- 
inal usually  has  the  hard,  repulsive  lines  of  sin 
written  on  his  countenance.  High  and  lofty 
thoughts  endow  the  face  with  a  halo  of  joy  and 
peace. 

The  state  of  mind  affects  the  physique  of  the 
individual  as  can  be  readily  seen  in  the  havoc 
such  emotions  as  fear,  worry,  jealousy  and  anger 
play  upon  the  constitution,  whereas  love,  hope, 
joy,  and  contentment,  conduce  to  happiness 
and  thereby  raise  the  health  tone.  As  a  rule  the 
attainment  of  the  heart's  desire  improves  health 
and  happiness.  Many  individuals  lacking  en- 
ergy and  determination  have  suddenly  aroused 
dormant  powers  to  activity  and  gained  unex- 


136  Keeping  Physically  Fit 

pected   health   upon    obtaining   unlocked   for 
success. 

The  same  is  true  of  persons  who  have  lost 
wealth  and  have  been  forced  to  do  what  they 
previously  considered  impossible,  though  loss 
of  wealth  and  other  misfortunes  often  have  an 
opposite  effect.  The  following  illustration  shows 
how  success  may  act  as  a  powerful  stimulant, 
while  failure  is  often  a  great  depressant.  It  is 
said  that  a  poor  man  once  went  to  hang  him- 
self, but  changed  his  mind,  flung  away  the  rope 
and  went  hurriedly  home,  because  he  found  a 
vessel  full  of  gold  pieces.  The  man  who  had 
hidden  the  gold,  when  he  discovered  its  loss, 
hanged  himself  with  the  rope  which  the  other 
man  left. 

Sick  Thoughts  Lead  to  Disease 

Sick  thoughts,  such  as  worry  and  melancholy, 
lead  to  disease.  Some  persons  render  them- 
selves easy  victims  to  the  Great  Destroyer  by 
looking  for  symptoms  of  some  dreaded  disease 
and  forming  mental  pictures  of  its  every  feature, 
instead  of  guarding  against  disease  by  changing 
the  train  of  thought  toward  other  subjects. 
Many  have  contracted  consumption  and  died 
of  it  simply  because  the  conviction  had  always 


Mind  vs.  Body  137 

been  thrust  upon  them  that  they  would  die  of 
this  disease  because  their  parents  did;  whereas, 
had  they  chosen  outdoor  work,  exerted  their 
will  power,  hardened  the  constitution  by  proper 
eating,  drinking,  bathing,  and  by  deep  breath- 
ing, they  would  in  all  probability  have  been 
strong  and  robust. 

A  shooting  piece  may  be  loaded  with  powder, 
ball,  etc.,  and  not  go  off  for  a  century.  It  is 
only  when  the  powder  is  ignited  that  the  gun  is 
discharged.  One  may  be  susceptible  to  con- 
sumption and  live  a  natural  lifetime  without 
even  a  symptom  of  the  disease.  It  is  only  when 
the  spark  of  indiscretion  or  unhygienic  living 
is  applied  that  there  is  danger.  Then  the  dis- 
ease may  fan  itself  into  a  flame  till  it  burns 
out  the  life  of  its  victim.  Persons  who  have  a 
hereditary  tendency  toward  certain  diseases 
should  avoid  all  thoughts  of  these  and  banish 
even  the  suggestion  of  others  regarding  them, 
and  live  above  the  health  mark.  It  is  when 
one's  system  gets  below  par,  beneath  the  health 
mark,  that  diseases  like  vultures  creep  in  to  rob 
one  of  the  health  that  it  is  his  privilege  to  enjoy. 

Fear  and  worry  might  be  called  twin  emotions. 
Where  fear  is,  worry  is  apt  to  be  in  close  proxim- 
ity, and  vice  versa,  and  both  leave  their  effect 


138  Keeping  Physically  Fit 

upon  the  physique.  Fear  is  a  primary  instinct 
and  is  eminently  useful.  It  is  the  cry  of  alarm 
raised  by  the  senses  which  act  as  bodily  protec- 
tion, consequently  the  organism,  through  the 
nervous  system,  assumes  a  position  of  defense. 
The  cat  fears  the  bark  of  a  dog.  The  weaker 
animals  fear  the  stronger  and  it  is  revealed  in 
the  nervous  clutch  of  a  new-born  babe.  The 
fear  of  ghosts  and  demons  hi  the  ignorant  van- 
ishes with  the  advance  of  education  only  to  be 
replaced  and  intensified  hi  the  educated  by  the 
fear  of  microbes  and  bacteria.  Stanley  Hall 
says,  "The  pedagogic  problem  is  not  to  eliminate 
fear,  but  to  gauge  it  to  the  power  of  proper  re- 
action." We  should  fear  to  do  evil,  fear  to  be 
cowardly,  jealous,  and  will  to  eliminate  morbid 
fears.  We  die  a  thousand  deaths  in  imagining 
our  dissolution  hi  all  its  hideous  forms.  We 
contract  sickness  and  disease  in  dwelling  upon 
our  subnormal  fears.  Death  is  like  the  interrup- 
tion of  consciousness  which  we  call  sleep,  but 
we  have  transformed  it  into  a  hideous  night- 
mare by  our  degrading  fears. 

Constant  or  intense  fear  has  resulted  in  dis- 
ease and  death.  The  result  of  fear  plus  imag- 
ination is  shown  hi  the  following  illustration: 
A  case  was  reported  a  few  years  ago  by  physi- 


Mind  vs.  Body  139 

cians  of  a  poor  woman  in  Paris  who  was  bitten 
by  a  dog  near  Notre  Dame  and  taken  to  the 
Hotel  Dieu,  where  the  wound  was  cauterized. 
A  student  met  her  in  the  street  a  few  months 
afterwards  and  evidenced  surprise  to  see  her 
alive.  He  informed  her  that  the  dog  which  bit 
her  had  been  mad.  Immediately  the  poor 
woman  was  seized  with  spasms  of  the  most 
violent  kind.  Doctor  Buoquoy  was  at  once 
summoned,  but  he  could  do  nothing,  and  the 
woman  soon  died. 

Worry  is  a  life  shortener.  If  what  Pro- 
fessor James  of  Harvard  says  is  true,  "  Every 
small  stroke  of  vice  or  virtue  leaves  its  ever  so 
little  scar,"  then  every  emotion  has  the  same 
effect  upon  one's  mind.  Some  persons  must 
surely  have  a  badly  scarred,  warped,  shrivelled 
up  mind,  as  they  worry  over  past  mistakes, 
follies,  and  sins.  They  are  troubled  constantly 
not  only  with  the  present  sorrows,  but  with  the 
imaginary  fears  of  what  might  have  been  and 
they  forecast  the  future  with  a  gloom  and  pes- 
simism that  leads  to  sickness  and  disease. 

Love  and  Hope 

The  influence  of  love  upon  the  personality 
of  an  individual  tends  to  health  and  longevity. 


140  Keeping  Physically  Fit 

Love  of  kindred,  of  friends,  of  benefactors,  of 
home  and  country  all  have  a  similar  effect.  It 
is  one  of  the  most  active  principles  of  our  nature 
and  should  be  cultivated.  Love  sustains  the 
weary  mother  during  the  long  and  anxious  night 
of  watching  by  the  couch  of  her  suffering  child. 
She  may  be  nearly  famished,  still  she  divides 
her  last  morsel  of  bread.  Perishing  with  cold, 
she  draws  the  mantle  from  her  own  shoulders 
to  protect  the  little  one  at  her  side  from  the 
fury  of  the  elements.  The  benefactor  in  his 
love  for  suffering  humanity  divides  his  wealth, 
and  we  love  him  for  the  sacrifice  and  considera- 
tion. A  man  of  noble  character  will  protect  and 
even  die  for  a  friend  as  will  one  who  loves  his 
country,  and  we  are  thereby  helped  by  the  en- 
nobling influence  of  their  deeds.  Love  of  home 
does  away  with  divorce  and  its  members  dwell 
together  in  unity.  Love  is  the  father  of  the 
social  virtues,  and  peoples  the  world  with  a 
pure  thinking,  pure  speaking,  and  pure  acting 
race  of  men  and  women  as  its  descendants. 

The  influence  of  hope  upon  the  health  is  uni- 
versally felt  and  recognized  as  one  of  the  most 
powerful  and  permanent  emotions  that  makes 
us  what  we  are.  A  strong  mind  always  hopes, 
and  has  cause  to  hope,  because  it  understands 


Mind  vs.  Body  141 

the  mutability  of  human  affairs,  and  knows 
how  slight  a  circumstance  may  change  the  whole 
course  of  events.  Everything  in  life  may  be 
lost,  but  hope  by  its  own  durability  and  worth 
saves  itself.  Hope  awakens  the  courage,  while 
despondency  is  the  last  of  all  evils.  It  abandons 
the  good,  thus  giving  up  the  battle  of  life  with 
a  resultant  dead  nothingness.  He  who  implants 
hope  and  courage  hi  the  mind  of  another  is  a 
helpful  physician.  Our  hopes  are  not  all  real- 
ized, but  still  we  hope.  This  emotion  may  have 
a  good  appetite  for  breakfast,  but  indigestion 
may  ensue  before  nightfall.  It  is  a  great  cal- 
culator, but  a  bad  mathematician.  It  builds 
castles  in  the  air,  and  still  continues  to  hope  as 
they  tumble  about  its  feet.  It  plays  with  bub- 
bles as  a  child  with  his  clay  pipe  and  soapsuds, 
and,  when  they  burst,  it  still  remains  buoyant, 
undecayed  and  unchangeable. 

A  Strong  and  Vigorous  Will 

No  one  thing  can  contribute  more  to  physical 
fitness  than  the  influence  of  a  strong  and  vig- 
orous will.  Will  is  the  mind  itself,  willing,  or 
having  power  to  will,  and  not  something  dis- 
tinct from  the  mind,  therefore  the  power  to  will 
conies  by  willing  just  as  the  power  to  think 


142  Keeping  Physically  Fit 

comes  by  thinking.  The  fatalist  to  the  contrary 
claims  that  man  has  no  power  to  change  the 
current  of  his  own  inclinations,  nor  yet  to  go 
against  that  current.  He  has  power  to  do  as  he 
wills,  but  no  power  over  the  volitions  them- 
selves. He  has  no  inclination  to  do  right,  there- 
fore no  power  to  do  so.  A  true  psychology  says 
that  this  statement  is  fallacious,  because  in- 
clination is  not  a  fixed  quantity.  It  is  subject 
to  change,  ought  to  change,  and  in  many  re- 
spects is  constantly  changing. 

We  can  fight  off  many  of  the  minor  ills  of  life 
by  exercising  our  will  power.  It  is  the  multiplic- 
ity of  minor  ailments  which  often  results  in  the 
major  diseases.  Theatrical  people  must  always 
have  a  good  stock  of  will  power  on  hand  on  ac- 
count of  the  ups  and  downs  of  a  stage  lif  e.  ' '  No, 
we  do  not  get  sick,"  remarked  an  actor,  "  because 
we  have  not  the  time.  Patti  and  a  few  other 
stars  can  afford  that  luxury,  but  to  the  majority 
of  us  it  is  denied.  There  are  times,  however, 
that,  had  I  been  at  home  or  a  man  hi  private 
life,  I  could  have  taken  to  my  bed  with  as  good 
a  right  to  be  sick  as  anyone  ever  had.  I  know 
that  will  power  is  an  excellent  tonic,  as  I  have 
turned  aside  these  attacks  through  sheer  neces- 
sity." 


Mind  vs.  Body  143 

At  the  age  of  fifty-five,  Sir  Walter  Scott  was 
deeply  in  debt.  He  was  far  from  being  well,  but 
resolved  to  pay  every  dollar  he  owed.  The  res- 
olution gave  new  courage  to  every  faculty  of  the 
mind  and  every  function  of  the  body,  and  they 
rushed  to  the  rescue  under  this  stimulus.  The 
man  lived  on  and  the  debt  was  paid.  "It  is 
wonderful,"  said  Frederick  W.  Robertson,  Eng- 
land's great  preacher,  "how  views  of  life  depend 
upon  exercise  and  right  management  of  the 
physical  constitution." 

Douglas  Jerrold  was  told  by  his  physician  that 
he  must  die.  "What,"  said  he,  "die  and  leave 
a  family  of  helpless  children?  I  will  not  die." 
He  lived  for  many  years  after  the  above  state- 
ment. "I  always  find  something  to  keep  me 
busy,"  replied  Peter  Cooper,  when  asked  how 
he  preserved  so  well  his  strength  of  body  and 
mind.  "To  be  constantly  doing  something  is 
the  best  medicine  one  can  take.  I  run  up  and 
down  stairs  here  almost  as  easily  as  I  did  years 
ago,  when  I  never  expected  that  my  term  would 
run  into  the  nineties."  Seneca  had  an  almost 
fatal  disease,  but  he  said,  "The  thought  of  my 
father,  who  could  not  have  sustained  such  a 
blow,  restrained  me  and  I  commanded  myself 
to  live,"  and  he  did  live.  "Youth  will  never 


144  Keeping  Physically  Fit 

live  to  age,"  says  Sidney,  "unless  they  keep 
themselves  hi  health  with  exercise,  and  hi  heart 
with  joyf  ulness."  The  body  is  dependent  on 
a  strong  and  vigorous  will,  and  the  mind  on 
physical  fitness. 

A  strong,  vigorous  will  is  the  balance  wheel 
that  steadies  all  the  movements  and  functions 
of  the  body  and  mind,  and  gives  to  one  the  phys- 
ical poise  that  is  necessary  for  good  health.  The 
will  power  is  the  great  executive  hi  the  republic  of 
the  brain,  and  if  this  ruler  be  weak  and  vacillat- 
ing, there  will  be  no  order  or  harmony  in  mind 
or  body.  He  who  has  the  power  of  concentrat- 
ing his  attention  and  controlling  his  will  can 
emancipate  himself  from  most  of  the  minor 
miseries  of  life.  He  may  have  much  cause  for 
anxiety,  his  body  may  be  the  seat  of  severe  suf- 
fering, and  yet  his  mind  will  remain  serene  and 
unaffected,  he  may  triumph  over  care  and  pain. 
Seneca  said,  "It  is  part  of  the  cure  to  wish  to  be 
cured."  If  one  wishes  to  be  strong  and  healthy, 
that  itself  is  an  evidence  that  he  can  become  so 
if  he  lives  rightly.  If  one  has  sufficient  will  power 
to  live,  despite  the  fact  that  his  body  is  racked 
with  pain  and  disease,  he  has  enough  power  to 
regain  health  if  rational  methods  be  employed. 
The  man  who  is  continually  telling  others  about 


Mind  vs.  Body  145 

his  ailments  should  not  be  surprised  if  they  be- 
come chronic.  Physicians  claim  that  perfect 
health  is  impossible  to  the  self-dissector — to  the 
person  ever  seeking  to  discover  symptoms  that 
indicate  disease.  Neurasthenia  and  other  nerv- 
ous disorders  are  aggravated  and  intensified  by 
poring  over  medical  works  relating  to  these 
diseases,  and  by  comparing  notes  with  others 
who  are  similarly  afflicted. 

How  shall  this  strength  of  will  which  is  so 
desirable  in  dominating  weakness  and  disease, 
so  essential  to  true  greatness  and  nobleness  of 
character,  be  attained?  In  part,  it  is  the  gift  of 
nature,  doubtless  the  result  of  that  physical  and 
mental  constitution  with  which  some  are  more 
fortunately  endowed,  in  greater  part  it  is  an 
accomplishment  possible  of  attainment  just  like 
any  other  mental  or  physical  accomplishment, 
by  careful  thought  and  training.  Strength  of 
character  consists  of  two  things,  power  of  will, 
and  power  of  self-restraint.  It  requires  two 
things,  therefore,  for  its  existence,  strong  feel- 
ings and  strong  command  over  them.  We  are 
all  at  times  subjected  to  worry,  fear,  and  anger 
and  sickness,  but  we  should  strive  through 
the  influence  of  the  will  to  replace  these  with 
thoughts  of  kindness,  charity,  love,  hope,  and 


146  Keeping  Physically  Fit 

health.  If  we  do  this,  we  not  only  become  more 
physically  fit,  but  also  prove  a  source  of  inspira- 
tion and  help  to  the  weaker  ones  with  whom  we 
come  in  daily  contact. 

Give  to  the  child  of  to-morrow  the  right  of 
being  well-born.  Keep  him  within  the  great 
laws  of  hygiene  and  health  until  he  is  able  to 
care  for  himself.  Eat  moderately  of  substantial 
foods.  Drink  water  freely.  Exercise  daily  if 
your  exercise  be  but  an  hour's  walk  in  the  open 
air.  Keep  the  body  clean  by  sun,  air,  and  water 
bathing.  Get  plenty  of  sleep,  and  relax  when- 
ever possible  during  the  day.  Take  an  oc- 
casional vacation,  and  avoid  stimulants  and 
narcotics.  Cultivate  a  cheerful  and  peaceful 
frame  of  mind,  and  learn  to  control  enervating 
emotions  such  as  worry,  fear,  discontent,  and 
anger.  There  may  be  other  considerations,  but 
these  simple  factors  will  keep  you  physically  fit 
and  enable  you  to  carry  youth  to  the  border- 
land of  a  second  century. 

Printed  in  the  United  States  of  America. 


'TpHE  following  pages  contain  advertisements  of  a 
few  of  the  Macmillan  books  on  kindred  subjects 


Keeping  in  Condition 

A  HANDBOOK  ON   TRAINING  FOR  OLDER  BOYS 

BY  HARRY  H.   MOORE 

WITH  AN  INTRODUCTION  BY  CLARK  W.  HETHERINGTON,  PH.  D. 
Professor  of  Physical  Education,  University  of  Wisconsin 

Cloth,  12mo,  $.75 

This  volume  tells  of  men  who  have  achieved  the  vigor  of 
manhood  by  faithful  training.  It  deals  with  the  selection 
of  wise  exercise  and  proper  foods,  with  the  providing  of  suf- 
ficient rest  and  fresh  air,  and  with  the  control  of  the  sex  in- 
stinct. While  it  is  desirable  to  train  at  certain  periods  for 
particular  kinds  of  athletics,  a  wiser  way  the  author  explains, 
is  to  keep  in  training,  in  the  best  possible  condition,  all  the 
time.  It  describes  how  the  spark  of  life  is  passed  on  from 
generation  to  generation,  the  relationship  of  training  to  the 
progress  of  the  race  and  the  progress  of  the  nation.  Intended 
primarily  for  boys  14  to  19  years  of  age.  it  will  be  found  useful 
to  parents,  teachers,  club  leaders  and  all  associated  with  boys. 

COMMENTS   ON    "KEEPING   IN   CONDITION"    BY    PROMINENT   EDUCA- 
TORS   AND    OTHERS 

"Mr.  Moore  has  succeeded  in  an  admirable  way  in  bringing  to 
youth  in  a  chivalric  fashion  some  of  the  most  profound  truths  of 
life.  The  message  of  the  book  represents  a  forward  and  upward 
step  toward  that  ideal  goal  in  which  the  facts  of  physical  function 
are  related  to  the  higher  mental  and  moral  development  of  the 
individual.  It  ought  to  have  a  wide  circulation  among  boys  in 
the  teen  age." — George  J.  Fisher,  M.  D.,  Secretary  Physical  De- 
partment, International  Committee  of  Young  Men's  Christian  Asso- 
ciations. 

"  Mr.  Moore's  point  of  attack  is  excellent.  He  has  made  a  great 
advance  over  those  writers  who  focus  the  limelight  on  the  ab- 
normal and  sensational  side  of  sexual  life.  He  has  done  a  good 
work." — Maurice  A.  Bigelow,  Ph.  D.,  Professor  of  Biology,  Colum- 
bia University,  New  York. 

"The  author's  appeal  to  the  heroic  is  strong;  his  call  to  service 
is  effective.  He  has  used  this  service  appeal  in  an  adroit  way, 
and  hence,  suggested  the  expulsive  power  of  a  new  affection." — 
Arthur  n*  Cotton,  Secretary  of  High  School  Work,  International 
Committee  of  Young  Men's  Christian  Associations. 

"It  is  a  thoroughly  sound  and  inspiring  piece  of  work.  I  shall 
be  glad  to  have  my  own  boys  read  it." — William  T.  Foster,  Ph.  D., 
President,  Reed  College,  Portland,  Oregon. 

"  Mr.  Moore  has  shown  rare  judgment  both  in  the  selection  of 
material  and  in  its  arrangement  and  presentation." — G.  B. 
Affleck,  Instructor  in  Hygiene,  International  Y.  M.  C.  A.  College. 

THE  MACMILLAN  COMPANY 

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The  Care  of  the  Body 

BY  R.  S.  WOODWORTH 
Professor  in  Columbia  University 

Cloth,  12mo,  91.50 

Intended  quite  as  much  for  the  person  who  regards 
himself  as  absolutely  healthy  as  for  the  invalid  or  the  one 
who  is  just  a  little  ailing,  is  this  practical  consideration  of 
the  human  body,  which  might  be  further  described  as  a 
treatise  on  the  science  of  the  care  of  the  body.  The  volume 
presents  the  leading  facts  about  the  care  and  building 
of  the  body  in  a  way  that  will  sufficiently  interest  and 
impress  the  reader  and  induce  him  to  form  those  daily 
habits  most  likely  to  insure  health  and  usefulness. 

The  blood,  the  circulation,  breathing,  food,  digestion, 
wastes  and  their  removal,  diet,  bodily  heat,  the  work  of 
the  body,  the  ear,  the  eye,  nerve  and  brain,  work,  rest 
and  recreation,  indulgences,  the  cycle  of  life  and  disease 
are  among  the  different  topics  which  the  author  takes  up. 
The  author  believes  that  the  reading  and  discussion  of 
these  facts  will  thoroughly  familiarize  the  reader  with  the 
use  of  food,  ah-,  and  water  in  the  development  and  main- 
tenance of  the  body.  It  will  also  impress  the  fact  that 
health  and  strength  are  not  due  to  good  luck,  but  to  the 
wise  use  of  these  common  things. 


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BOOKS  BY  NATHAN  OPPENHEIM 

A.B.  (Harv.),  M.D.  (Coll.  P.  &  S.,  N.  Y.) 

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The  Development  of  the  Child 

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"'The  Development  of  the  Child,'  by  Wathan  Oppenheim,  is 
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practical;  it  should  be  studied  by  every  parent,  and  if  its  wise 
counsels  were  followed  the  child  would  be  the  happier  and  the 
better  for  it.  Dr.  Oppenheim  gives  the  best  and  the  soundest  of 
advice,  he  is  always  scientific,  even  when  he  is  opposing  some  of 
the  cherished  isms  of  our  day,  and  his  book  stands  in  the  very 
front  rank  as  a  lucid,  well-reasoned,  and  trustworthy  guide  on  the 
development  of  the  child." — Boston  Saturday  Evening  Gazette. 

The  Care  of  the  Child  in  Health 

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"Ought  to  be  read  and  heeded  by  every  parent." 

— Home  Journal. 

"The  best  and  soundest  of  advice  from  the  standpoint  of  an 
experienced,  scientific  physician." — Baltimore  Sun. 

"A  more  useful  book,  coming  from  one  authorized  to  speak, 
can  hardly  be  imagined." — Chicago  Tribune. 

"No  parents,  certainly  no  mother,  should  be  without  this 
treatise." — The  Outlook. 

Mental  Growth  and  Control 

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An  inspiring  and  practical  little  treatise  on  that  fundamen- 
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veloped as  best  to  realize  its  highest  possibilities. 


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The  Wonderful  House  that  Jack 
Has 


BY  COLUMBUS  N.  MILLARD 
Supervisor  of  Grammar  Grac"^,  Buffalo  Public  Schools 

Decorated  cloth,  12mc.  $.50 

This  uook  is  intended  for  supplementary  reading  in  a 
most  important  field:  physiology  and  hygiene.  Its  pur- 
pose is  not  to  teach  facts  or  names,  but  to  influence  the 
early  formation  of  good  health  habits.  Few  technical 
terms  or  physiological  phenomena  are  mentioned  unless 
they  are  essential  to  an  understanding  of  the  proper 
building  and  care  of  the  body.  Topics  like  the  nervous 
system  are  treated  briefly,  while  such  subjects  as  food, 
air,  water,  are  given  ample  emphasis.  The  book  is  written 
in  an  easy  conversational  style,  with  occasional  pertinent 
incidents  and  interesting  references  to  well-known  men. 

The  Building  and  Care  of  the  Body 

BY  COLUMBUS  N.  MILLARD 

Cloth,  12mo,  illustrated,  $40 

This  text-book  in  physiology  and  hygiene  for  inter- 
mediate grades  aims  throughout  to  lead  children  to  form 
habits  that  will  result  in  the  development  and  the  preser- 
vation of  strong,  healthy  bodies.  The  fact  that  bodily 
weakness  is  attended  by  discomfort  and  handicap,  and 
that  vigorous  health  results  in  improved  appearance, 
more  enjoyment,  higher  efficiency,  and  greater  useful- 
ness, is  strongly  emphasized.  That  each  individual  child 
is  largely  responsible  for  the  health  and  efficiency  he  will 
enjoy  in  manhood,  is  also  forcefully  presented. 


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